What muscles does a barbell bench press work?

The barbell bench press mainly works the chest, with help from the triceps, front delts.

How many sets and reps of the barbell bench press should I do?

At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Barbell bench press: how to do it with proper form

Works the chest. Equipment: Barbell + bench (spotter). Level: intermediate.

Also called: bench press, flat bench press.

Barbell bench press, start position — Fig. 1 — Start

Barbell bench press, end position — Fig. 2 — End

Step by step

01Shoulder blades pinched, feet planted.
02Lower bar to mid-chest, control it.
03Press up and slightly back over shoulders.

Common mistake

Bouncing the bar off the chest.

Sets, reps and how often

Sets: 3–4 sets
Reps: 6–12 reps
Rest: 1–2 minutes (2–3 for heavy sets)
How often: 2 times a week per muscle group

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Barbell bench press FAQ

What muscles does a barbell bench press work?: The barbell bench press mainly works the chest, with help from the triceps, front delts.
How many sets and reps of the barbell bench press should I do?: At intermediate level, do 3–4 sets of 6–12 reps, resting 1–2 minutes (2–3 for heavy sets), 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common barbell bench press mistake?: Bouncing the bar off the chest.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.