Which muscles does the bench press (barbell) work?

The bench press (barbell) mainly works your chest. It also involves your triceps and front delts.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bench press (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bench Press (Barbell): how to do it and muscles worked

The bench press (barbell) mainly works your chest, with help from your triceps and front delts. You need a barbell.

Muscles worked

Main

Chest

Helping

How to do the bench press (barbell)

1
Lie on a flat bench with eyes under the bar, feet planted on the floor, shoulder blades pinched together. Grip the bar slightly wider than shoulder width and unrack it over your chest.
2
Lower the bar with control to your mid chest, elbows about 45 to 60 degrees from your body. Press the bar back up in a slight arc until your arms are straight.
3
Take a breath in on the way down, pause briefly on the chest, and breathe out as you press. Use a spotter for heavy sets.

Form tip: Keep your butt on the bench and wrists stacked over elbows; never bounce the bar off your ribs.

Common questions

Which muscles does the bench press (barbell) work?: The bench press (barbell) mainly works your chest. It also involves your triceps and front delts.
What equipment do I need for the bench press (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bench press (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.