---
title: "Barbell Bench Press"
description: "Lie on a flat bench with your feet flat on the floor."
locale: en
slug: barbell-bench-press
url: "https://hi.fitness/exercises/barbell-bench-press"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/8d0eac42-barbell-bench-press.mp4"
updatedAt: 2026-07-29T13:30:08+00:00
---
# Barbell Bench Press

Lie on a flat bench with your feet flat on the floor.

## How to do it

1. Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart, and position the bar directly above your chest.
2. Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your chest, keeping your elbows at a 90-degree angle to your body.
3. Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
4. Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.

## Form tips

- Keep your feet flat on the floor to maintain stability and support your lower back.
- Engage your core to maintain a stable and strong torso throughout the movement.
- Lower the barbell slowly and with control to prevent injury and maximize muscle engagement.

## Similar exercises

- [Dumbbell Alternate Bench Press (High Start)](https://hi.fitness/exercises/dumbbell-alternate-bench-press-high-start) - Mid chest · Dumbbell
- [Cable Bench Fly Press](https://hi.fitness/exercises/cable-bench-fly-press) - Mid chest · Cable
- [Dumbbell One Arm Wide Grip Bench Press](https://hi.fitness/exercises/dumbbell-one-arm-wide-grip-bench-press) - Mid chest · Dumbbell
- [Dumbbell Bench Press](https://hi.fitness/exercises/dumbbell-bench-press) - Mid chest · Dumbbell
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press) - Mid chest · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press Single Arm](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press-single-arm) - Mid chest · Machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press Alternate Arm](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press-alternate-arm) - Mid chest · Machine
- [Normal Push-up](https://hi.fitness/exercises/normal-push-up) - Mid chest