Chest & triceps · Horizontal push
Barbell bench press
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
Return to My Training →- Equipment
- Bench, barbell, rack with safeties or competent spotter
- Muscles worked
- Chest, triceps, anterior shoulders
- Movement
- Horizontal push
How to perform
- Set a stable upper back and feet, with eyes under the bar.
- Use a full grip.
- Unrack over the chest, lower under control and press back up.
- Set safeties appropriately or use a competent spotter.
- Keep the bar off your neck.
Three cues to remember
- Use safeties or a competent spotter.
- Wrap thumbs around the bar.
- Lower under control, away from your neck.
Common mistakes
- Bouncing the bar.
- Unprotected heavy attempts.
- Losing grip or body position.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Dumbbell bench or floor press.
Progress when ready
Small load increases after all prescribed reps are controlled.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: chest press reference ↗