Exercise · horizontal push
Barbell bench press
Barbell bench press is an intermediate horizontal push movement that trains chest, triceps, front_delts, done with a barbell or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 5–10 reps, tempo 2-0-1.
The most common mistake is bouncing the bar off the chest and flaring elbows to 90°. If a barbell or a bench or the movement itself doesn't suit you, Dumbbell bench press or Machine chest press or Smith machine bench press cover the same pattern. It's usually held back for shoulder, wrist, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Eyes under the bar, shoulder blades pinched, feet flat | आँखें बार के नीचे, कंधे पीछे दबाओ, पैर ज़मीन पर |
| 2 | Lower to lower chest, elbows ~45-60°, wrists stacked | निचली छाती तक बार, कोहनी 45-60 डिग्री, कलाई सीधी रखो |
| 3 | Press up and slightly back; always use a spotter or safeties | ऊपर-थोड़ा पीछे प्रेस, स्पॉटर ज़रूर रखो |
Equipment & who it fits
Needs a barbell or a bench, rated intermediate, held back for shoulder, wrist, hypertension, pregnancy issues. Search "barbell bench press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Barbell bench press work?
- Barbell bench press primarily trains chest, triceps, front_delts, using a horizontal push pattern with a barbell or a bench.
- What's the most common mistake with Barbell bench press?
- Bouncing the bar off the chest and flaring elbows to 90°
- What can I do instead of Barbell bench press?
- The closest substitutes in this database are dumbbell bench press, machine chest press, smith machine bench press, which train the same pattern with different equipment.