All exercisesFamily in the library
Strength exercises Β· Upper body
Barbell bench press
Difficulty Horizontal presses
How to perform it
Barbell bench press on a flat bench. Targets the mid chest, front delts and triceps. Differs from the dumbbell bench press in a shorter range (the bar stops on your chest) and allowing heavier loads.
Video demo
Equipment
- Barbell 15 kg (technique bar) / Barbell 20 kg / EZ barFree weight Β· 15 kg
- Bench press bench / Adjustable benchMachine
Muscles worked
Front
Back
Muscles and artwork credits
- Front delts
- Lats
- Mid and lower chest
- Rear delts
- Triceps β lateral and medial heads
- Triceps β long head
- Upper chest
Related exercises
Find another variation and compare difficulty.
Bench presses
Exercise family Β· pattern: Horizontal presses
1 family Β· 5 variationsDifficulty
- Kettlebell floor press
- Barbell bench pressCurrently viewing
- Dumbbell bench press
- Incline barbell press
- Incline dumbbell press
Difficulty describes how demanding the execution is. It is not a recommended training order.