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barbell horizontal push Activity intensity • High
✓ knee safe
✓ lower back safe
Barbell Bench Press
Primary Muscles: chest
Secondary Stabilisers: anterior deltoid, triceps
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
150s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Retract and depress your shoulder blades firmly into the bench before unracking.
- Plant your feet flat on the floor and maintain a natural lower back arch.
- Lower the bar under control to your lower sternum with elbows tucked around 45 degrees.
- Drive the bar up and slightly back towards the rack while exhaling.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Flat Dumbbell Bench Press
dumbbell • beginner • Rest 120s
Same movement pattern Easier setup
Converging Machine Chest Press
machine • beginner • Rest 90s
Same movement pattern Joint-friendly option
Barbell Floor Press
barbell • intermediate • Rest 120s