Exercise Details
Primary Muscle Group
Chest
Secondary Muscles
Triceps, Shoulders
Exercise Type
Weight and Reps
Force Type
Push
Difficulty Level
Beginner
Equipment
Barbell
Why the Barbell Bench Press is Beneficial to Building Strength and Size
The barbell bench press is arguably one of the most popular and widely used gym movements. Most trainees perform the exercise to strengthen their pectorals, but bench pressing is also great for the triceps, shoulders, and core.
As a result, the bench press develops your pushing strength, making you more athletic and better able to handle everyday tasks that involve these muscles.
We recommend including the bench press early in your workouts, preferably as the first or second movement. The exercise is highly technical, and it’s best to perform it while you’re at your strongest. As far as load goes, start with an empty barbell to get a feel for the movement before adding weight plates.
Aim for a light enough load that allows you to do at least ten repetitions with proper technique and a full range of motion.
You can perform the bench press once a week for general fitness or bump the frequency to two, even three, weekly sessions for maximum strength development.
How to do a Barbell Bench Press
Lie on the bench and make sure to have the four points of contact: your feet, butt, upper back, and head.
Extend your arms up and grab the bar with a grip slightly outside shoulder-width level. Most barbells have lines that can help you find a good starting point.
Once you’ve grasped the bar, bring your shoulder blades back and dig them into the bench. Simultaneously arch your lower back and ensure that your butt is in solid contact with the bench. Finally, plant your feet flat against the floor.
Take a deep breath, unrack the bar, and bring it over your chest.
As you keep your shoulders retracted, inhale again, begin to bend your elbows, and lower the bar toward your nipple line.
Touch your chest with the bar, hold for a moment, and press up until your elbows are almost entirely locked out. Exhale.
Keep repeating the motion.
Bench Press (Barbell) Muscles Worked
The primary muscles that work during a bench press are the pectorals (chest) (1). Our pectorals cover the front upper portion of the torso and attach to the humerus (upper arm bone) (2). The pectorals play an essential role in numerous arm motions, help us control the barbell on the way down, and produce force to press it up.
Our triceps are the second muscle group that plays a vital role during a bench press (1). The triceps cover the rear of our upper arms and produce elbow extension, which occurs as we press the barbell (3). Tricep strength becomes increasingly important as we approach the top of each repetition.
Our deltoids (shoulders) also contribute during a bench press (1). The muscle group offers stability at the shoulder joint, and the anterior deltoid head assists the chest and triceps with pressing the barbell.
The midsection musculature provides stability as we press. Similarly, the upper back muscles keep our shoulders retracted, allowing us to stay safe and stable during the exercise.
Barbell Bench Press Vs. Dumbbell Bench Press
The dumbbell bench press is a popular alternative to barbell pressing, and many trainees use the two movements interchangeably. At first glance, both exercises offer the same benefits: similar range of motion, good overloading potential, training the same muscles, and more. But, upon closer inspection, the two movements are also unique.
Using a barbell allows you to lift more weight and possibly overload your muscles more effectively. Making progress is also more predictable, and trainees find it easier to add weight to the bar.
The dumbbell press forces you to use lighter weights and progressing the load happens more slowly. Plus, it tends to be more challenging to set yourself up for a set of dumbbell presses, especially as you start using heavier weights.
Still, pressing dumbbells offers some unique benefits. For one, you can use a slightly longer range of motion because the dumbbells can travel down to either side of your torso, leading to a somewhat better stretch.
Second, dumbbells force both sides of your body to work independently, which is a great way to detect and fix side-to-side muscle imbalances.
Third, dumbbells might lead to slightly better chest activation at the top because, aside from pressing up, you also bring your hands together through arm adduction.
