Barbell Weighted Bench Press
Build a powerful chest and sculpt your upper body with the Barbell Bench Press. This foundational exercise targets pectorals, triceps, and shoulders for
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Weighted Bench Press
Barbell Floor Chest Press
Chest · Pectoralis Major Clavicular Head · Barbell
Barbell Wide Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Barbell Bench Press
Chest · Pectoralis Major Sternal Head · Barbell
Description
A strength training exercise that targets chest muscles. The person lays on a bench and lifts a barbell with weights.
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How to do Barbell Weighted Bench Press
- 01Setup
Lie supine on a flat bench with your eyes directly under the barbell, ensuring your feet are flat on the floor and your lower back maintains a natural, slight arch.
- 02Setup
Grasp the barbell with an overhand, pronated grip, slightly wider than shoulder-width apart, ensuring your thumbs are wrapped securely around the bar.
- 03Setup
Unrack the barbell by extending your arms, stabilizing the weight directly over your mid-chest with your elbows slightly unlocked.
- 04
Inhale as you slowly lower the barbell in a controlled manner towards your mid-chest, keeping your elbows tucked at approximately a 45-degree angle to your torso.
- 05
Once the bar lightly touches your chest, exhale and forcefully press the barbell back up to the starting position by extending your arms, focusing on contracting your chest muscles.
- 06
Ensure your elbows remain slightly unlocked at the top of the movement to maintain tension in the chest and protect your joints.
Tips
- Before unracking, retract and depress your shoulder blades to create a stable base and better engage your chest muscles throughout the lift.
- Actively drive your feet into the floor throughout the movement to generate leg drive, which contributes to overall stability and strength during the press.
- Control the eccentric phase (lowering the bar) for 2-3 seconds to maximize time under tension and promote greater muscle growth.
- Focus on pressing the bar slightly back towards your head as you extend, rather than straight up, to follow a natural and stronger pressing arc.
Common mistakes
- Flaring elbows out too wide puts excessive stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle to your torso to protect your shoulders and maximize chest engagement.
- Bouncing the bar off your chest uses momentum instead of muscle, increasing injury risk and reducing muscle activation; control the descent and pause briefly at the bottom before pressing up.
- Not maintaining a full grip with thumbs wrapped around the bar can lead to the bar slipping; always use a secure, full grip to prevent serious injury.
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Get Ellim — FreeQuestions
What muscles does Barbell Weighted Bench Press work?
Barbell Weighted Bench Press primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Barbell Weighted Bench Press good for beginners?
Barbell Weighted Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Weighted Bench Press?
You need Barbell to perform Barbell Weighted Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Weighted Bench Press?
Before unracking, retract and depress your shoulder blades to create a stable base and better engage your chest muscles throughout the lift. Actively drive your feet into the floor throughout the movement to generate leg drive, which contributes to overall stability and strength during the press. Control the eccentric phase (lowering the bar) for 2-3 seconds to maximize time under tension and promote greater muscle growth. Focus on pressing the bar slightly back towards your head as you extend, rather than straight up, to follow a natural and stronger pressing arc.
What are common mistakes when doing Barbell Weighted Bench Press?
Flaring elbows out too wide puts excessive stress on the shoulder joints; keep your elbows tucked at approximately a 45-degree angle to your torso to protect your shoulders and maximize chest engagement. Bouncing the bar off your chest uses momentum instead of muscle, increasing injury risk and reducing muscle activation; control the descent and pause briefly at the bottom before pressing up. Not maintaining a full grip with thumbs wrapped around the bar can lead to the bar slipping; always use a secure, full grip to prevent serious injury.
Related exercises
Barbell Front Raise and Pullover
Chest · Pectoralis Major Clavicular Head · Barbell
Dumbbell Svend Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Weighted Straight Bar Dip
Chest · Pectoralis Major Clavicular Head · Weighted
Dumbbell Lying Hammer Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store