Chest · Barbell
Barbell Bench Press
How to do the barbell bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
See it in motion
How to do it
Lie on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip slightly wider than shoulder-width. Lower the bar to your chest, then press it back up to the starting position with your arms fully extended.
- 1Retract your shoulder blades and lower the bar to your mid-chest. You should feel your chest, shoulders, and triceps doing the work.
- 2Keep your feet planted and your core engaged for a solid base.
- 3Press the bar up and squeeze your chest and triceps at the top of the rep.
Common mistakes
- Don't flare your elbows excessively or let the bar bounce off your chest.
- Avoid arching your lower back too much or lifting your hips off the bench.
- Don't let your wrists bend backward. Keep them stacked under the bar.
Muscles worked
The barbell bench press mainly works the mid chest, with the upper chest, lower chest, triceps, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- TricepsSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell bench press for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
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Last reviewed April 2026.