TIERS
ExploreTrainFeed
TIERS

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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
F
For football
#23 of 23
See the full list →
Research
20
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 20
Transfer · 45%1/5
Injury protection · 30%2/5
Practicality · 25%3/5

Fine for general strength. It won’t make you faster on the pitch.

How scores work

Machine taken? Swap to

  • SCopenhagen PlankBodyweight
  • SNordic CurlBodyweight
  • SBulgarian Split SquatDumbbell
  • ARomanian DeadliftBarbell

Takes

None yet
Free account needed to post
280