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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Barbell Bench Press

Also called Bench press, Flat bench

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Barbell, Bench, Squat rack

Bench press station setup →
How to do itPicture · 3 steps
  1. 1Pin shoulder blades back and down
  2. 2Touch the bar to your lower chest
  3. 3Drive through your feet as you press

Most common mistake

Flaring elbows to 90° and bouncing the bar off the chest.

Watch a demo
A
For chest
#11 of 32
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%4/5

Easiest press to load progressively, but the bar stops at your chest and limits the stretch.

How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • BIncline Barbell PressBarbell

Takes

None yet
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