Barbell Bench Press
Horizontal barbell press, the strength staple for chest, triceps and front delts.
- Primary muscleChest
- Also worksTriceps
- EquipmentBarbell and bench
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Triceps
- Barbell and bench
How to do the Barbell Bench Press
4 steps, in the order you do them.
- Lie on the bench with your eyes under the bar, feet firm on the floor and shoulder blades squeezed together and down.
- Grip the bar slightly wider than your shoulders, lift it off the rack and bring it over your chest with your arms extended.
- Lower the bar in a controlled way until it touches your mid chest, with your elbows at about 45-70° from your torso.
- Push the bar up and slightly back until your arms are extended, without lifting your glutes off the bench.
Muscles worked
Alternatives to the Barbell Bench Press
They work the chest with other equipment, including options for training at home.
Calculate your Barbell Bench Press 1RM
Enter the weight and reps of a set you did close to failure: we show you the most you could lift for one rep and the weights to train with.
| % of 1RM | Weight | Reps |
|---|---|---|
| 70% | 52.5 kg | — |
| 75% | 57.5 kg | 10 |
| 80% | 60 kg | 8 |
| 85% | 65 kg | 5 |
| 90% | 67.5 kg | 3 |
| 95% | 72.5 kg | 2 |
Sets and reps
This is how Mobbe routines program it. It appears in 24 of the 36 routines.
- Beginners3 × 8–12
- Experienced4 × 6–8
- Rest1:30 to 4:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 3 × 8–12 | 2:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 8–12 | 2:00 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 4 × 6–8 | 2:30 |
| Intermediate PPL 6 Days | Intermediate | 4 × 5–8 | 3:00 |
| Intermediate Full Body 3 Days | Intermediate | 3 × 6–8 | 2:30 |
| Upper-Legs 5 Days | Intermediate | 4 × 6–8 | 2:30 |
Rest between sets, in minutes. And 16 more routines in the app.
Guides to get more out of it
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Barbell Bench Press
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Calf specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More chest exercises
Dumbbell Incline Bench PressChest · Dumbbells and bench
Chest OpenerChest · Bodyweight
Dumbbell Bench PressChest · Dumbbells and bench
Chest DipChest · Parallel bars
Frequently asked questions
What muscles does the Barbell Bench Press work?
The Barbell Bench Press works mainly the chest. It also works the triceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 2 minutes of rest. With more experience, 4 sets of 6 to 8 reps with 2 and a half minutes of rest.
Which routines include the Barbell Bench Press?
It appears in 24 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Beginner Upper-Legs 4 Days, and Calf specialization · Beginner.