The Barbell Bench Press is a intermediate-friendly barbell strength exercise that targets the chest, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesTriceps
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Bench Press
Lie on the bench with your eyes directly under the bar and your feet planted flat on the floor.
Pull your shoulder blades back and down into the bench to create a stable pressing platform.
Grip the bar slightly wider than shoulder width with wrists stacked over elbows, then unrack to full arm extension.
Lower the bar slowly to your lower chest with elbows tracked at about 60 to 75 degrees from your torso.
Pause briefly with the bar touching the chest, keeping full-body tension and a tight upper back.
Drive the bar back up explosively by pressing through the chest and triceps until the arms lock out.
02 The payoff
Why it earns its spot
Builds raw horizontal pressing strength for sport and lifting.
Develops chest mass, triceps thickness, and front-delt size.
Reinforces full-body stability and bracing under heavy load.
03 Don't do this
Common mistakes
Letting the elbows flare to 90 degrees, which strains the front shoulders and reduces chest engagement.
Losing the shoulder-blade squeeze mid-rep, causing the shoulders to roll forward under load.
Bouncing the bar off the chest to use momentum instead of a controlled touch or pause.
Lifting the glutes off the bench for leverage, which destabilizes the lift and risks back strain.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Bench Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
