The barbell chest press is a compound strength exercise that works your chest muscles. Use a barbell to enhance your chest size, strength or muscular endurance. Choose different set and repetition schemes for the barbell chest press based on your training goal. You can also change your grip and the angle of the chest press to get a different feel for the exercise. This variety can help increase motivation and reduce mental boredom.
Barbell Chest Press
Step 1
Lie on your back on a bench with your feet flat on the floor. Make sure your head, upper back and hips are in contact with the bench.
Step 2
Hold a barbell with an overhand grip slightly wider than shoulder width. Extend your arms so the barbell sits above your chest.
Step 3
Inhale and lower the bar toward your chest by bending your elbows. Lower the bar until it lightly touches the middle or lower part of your chest.
Step 4
Exhale and press the bar back up, fully extending your arms.
Sets and Reps
Step 1
Perform three to six sets, 12 to 15 repetitions each, if your goal is to increase your muscular endurance.
Step 2
Complete 3 to 10 sets, 8 to 12 repetitions each, if your goal is to increase your chest size.
Step 3
Complete three to five sets, four to six repetitions each, if your training goal is to increase your pressing strength.
Variations
Step 1
Move your hands closer or farther apart on the bar to change the feel of the exercise.
Step 2
Decline the bench so your head is lower than your chest to perform a decline barbell press. Perform the movement in the same manner as a regular barbell chest press. Lower the bar to the lower part of your chest.
Step 3
Incline the bench so your head is higher than your chest to perform an incline chest press. Perform the movement in the same manner as a regular barbell chest press, but lower the bar to the upper part of your chest.
Tips and Warnings
- Do not incline the bench too high, or you will turn the incline chest press into a shoulder press. If your feet are not flat on the floor, place a step at the bottom of the bench on which to place your feet. Choose a weight that fatigues your chest muscles within the recommended repetition range for your training goal.
- Consult a physician before beginning an exercise program. Do not bounce the bar off your chest. Use a spotter if needed, especially if you're shooting for maximum weight with minimum reps or your one-rep maximum.
Things You'll Need
- Weight bench
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