Chest press · Gym
Barbell Bench Press
The Barbell Bench Press is a chest press for the chest, triceps and shoulders, done in the gym.
How to do it
- Eyes under the bar, shoulder blades squeezed together
- Lower to mid-chest, elbows about 45°
- Feet planted; press up and slightly back
Coach’s tip
Always use the safety bars or a spotter when you go heavy.
Sets and reps
How the 14 BindTrue programs that use it dose the Barbell Bench Press:
- Sets
- 3–5
- Reps
- 3–10
- Rest
- 2.5 min to 3 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Cover Model Push: 4 × 6–8 · 5 days a week
- Strong & Confident Squat + Bench: 4 × 4–6 · 3 days a week
- Chest Like Armor Upper A: 4 × 5–8 · 4 days a week
- Sleeve Stretcher Upper B: 3 × 5–8 · 4 days a week
- Six-Pack Reveal Upper A: 4 × 6–8 · 4 days a week
- Tree Trunk Legs Upper A: 4 × 6–10 · 4 days a week
- Five-Day Mass Builder Upper: 4 × 6–8 · 5 days a week
- Pure Strength Squat: 4 × 5–6 · 3 days a week
- Athlete Mode Squat day: 4 × 4–6 · 3 days a week
- Golden-Era Split Chest & back: 4 × 6–8 · 6 days a week
- Push Pull Legs Push A: 4 × 5–8 · 6 days a week
- Full Body 3×/Week Full body A: 3 × 6–8 · 3 days a week
- Upper/Lower 4-Day Upper A: 4 × 4–6 · 4 days a week
- Beginner Strength 12 Weeks Day A: 3 × 5–8 · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.