Barbell Bench Press

Strength Training Basics - Barbell Bench Press

March 10, 2026

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For the barbell bench press, lay flat on a flat bench with your feet, hips, and upper back in contact with either the floor or the bench, respectively. Grab the bar with a shoulder width or slightly wider grip. Unrack the weight so that it is just over top of your chest. Take a big breath before starting the motion. Bend your elbows and pull the bar into your chest. Pause slightly at the bottom and push straight back to the top, extending your arms. You want to make sure that you are not picking your hips up off of the bench and you want to make sure that your feet are staying in contact with the floor at all times. When finished, safely rack the weight to complete the movement.