Bench Press (Barbell)
Trains the chest, with help from the triceps and shoulders. You need a barbell. 38 of our free programs use it, across 177 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Bench Press (Barbell)
- Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart, and position the bar directly above your chest.
- Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your chest, keeping your elbows at a 90-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form cues
Getting it right
- Keep your feet flat on the floor to maintain stability and support your lower back.
- Engage your core to maintain a stable and strong torso throughout the movement.
- Lower the barbell slowly and with control to prevent injury and maximize muscle engagement.
Muscles worked
What Bench Press (Barbell) trains
In the programs
How our programs run the Bench Press (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
38of our 50 programs use it
3×8–12the shape they run most (17 sessions)
3:00typical rest between sets
27open the session with it
19finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 2-Day Barbell Full Body | Full Body A | 3×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| 20-Rep Squat | Full Body | 2×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 28-Day Shred | Full Body A | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1 For Beginners | Workout A — 5s week, Workout A — 3s week +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×5 @ 65%1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×5 @ 75%+2 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| 5/3/1 Triumvirate | Bench — 5s week, Bench — 3s week +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP+2 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| 5/3/1: Boring But Big | Bench — 5s week, Bench — 3s week +2 | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50%1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50%+2 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| 5×5 Linear Progression + Accessories | Workout A | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Arnold Split | Chest & Back | 4×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Basic Beginner Routine | Workout A | 3×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Bro Split | Chest | 4×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bullmastiff | Bench | 3×6 @ 65% 1×6+ @ 65%4×5 @ 70% 1×5+ @ 70%+11 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Candito 6 Week Strength | W1 — Upper, W2 — Upper +4 | 1×10 @ 50% 1×10 @ 67.5% 1×8 @ 75% 1×6 @ 77.5%1×10 @ 72.5% 1×10 @ 77.5% 1×6–8+ @ 80% AMRAP+4 more on the program page | Fixed weights |
| Fierce 5 | Workout A | 3×5 | Linear: +2.5 kg on success, deload 15% after 2 misses |
| German Volume Training (GVT) | Day 1 — Chest & Back | 10×10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Bench | 2×4 @ 81% 1×4+ @ 81%3×3 @ 86% 1×3+ @ 86%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCL: Jacked & Tan 2.0 | Upper — Bench, Upper — Bench — 1RM Test (update your TMs after) +1 | 1×11×10 2×6 @ 70% 1×6+ @ 70%+9 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCLP | Day 1 — T1 Squat, Day 3 — T1 Bench | 3×10–124×3 1×3–8+ AMRAP | Stages 3×10 → 3×8 → 3×6: +2.5 kg on success; a miss drops a stage, a miss on the last one restarts the cycle from 100% of a fresh 10-rep max |
| High Frequency PPL | Push A — Chest Emphasis, Push B — Shoulder Emphasis | 4×6–83×10–12 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Ivysaur 4-4-8 | Week A · Day 1, Week A · Day 2 +4 | 4×8 @ 90%3×4 1×4+ AMRAP+1 more on the program page | Linear: +5 kg on success (8+ on the AMRAP → +10 kg), deload 10% after 2 misses |
| Juggernaut Method 2.0 | Bench — Accumulation — Tens Wave, Bench — Intensification — Tens Wave +14 | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60%4×10 @ 55% 1×10++ @ 60% AMRAP+11 more on the program page | % of Training Max — TM moves ±1.25 kg/rep vs the wave standard each realization week |
| Leangains RPT | Day B — Chest Focus | 1×6–8+ AMRAP 1×8–10, 10% off the top set 1×10–12, 20% off the top set | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Upper A, Upper B | 3×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Madcow 5×5 | Monday — Heavy, Friday — Intensity (PR) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5 @ 100%1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×3++ @ 102.5% AMRAP 1×8 @ 75% | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Metallicadpa PPL | Push A — Bench Primary, Push B — OHP Primary | 4×5 1×5++ AMRAP3×8–12 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Metallicadpa PPL: 5/3/1 | Push A — Bench (5s week), Push B — OHP (5s week) +6 | 3×8–121×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50%+3 more on the program page | % of Training Max, +2.5 kg TM per cycle |
| Novice 5×5 Linear Progression | Workout A | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| nSuns LP | Bench (Volume), Bench (1+ Day) | 1×8 @ 65% 1×6 @ 75% 3×4 @ 85% 1×5 @ 80% 1×6 @ 75% 1×7 @ 70% 1×8 @ 65%1×5 @ 75% 1×3 @ 85% 1×1++ @ 95% AMRAP 1×3 @ 90% 1×5 @ 85% 1×3 @ 80% 1×5 @ 75% 1×3 @ 70% 1×5 @ 65% | % of Training Max, +2.5–5 kg TM per week (by AMRAP reps) |
| Phrak's Greyskull LP | Workout B | 2×5 1×5++ AMRAP | Linear: +2.5 kg on success (10+ on the AMRAP → +5 kg), deload 10% after 2 misses |
| PHUL | Upper Power | 3×3–5 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Physique Peak | Push | 2×5 @ 80% 1×5+ @ 80% AMRAP | % of Training Max, +2.5 kg TM per week |
| Push Pull Legs · Upper Lower | Push | 3×5 1×5–8+ AMRAP | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Reg Park 5×5 | Full Body 5×5 | 5×5 | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Strong Curves (Beginner) | Workout A — Phase 1, Workout A — Phase 2 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Texas Method | Volume Day — Bench Week, Intensity Day — Bench Week +1 | 5×5 @ 90%1×5–8+ @ 100% AMRAP+1 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| The Rippler | Bench | 3×5 @ 80%3×3 @ 85% 1×3+ @ 85%+10 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Twice-A-Day | AM — Bench Strength | 3×5 1×5–8+ AMRAP | Linear: +2.5 kg on success, deload 10% after 3 misses |
| Wolverine | Day 1 — Chest/Shoulders (Volume), Day 1 — Chest/Shoulders (Build) +2 | 2×5 @ 65% 2×5 @ 75%1×4 @ 65% 1×4 @ 75% 2×4 @ 85%+2 more on the program page | % of Training Max, +5% TM per cycle |
| WS4SB 3 | Max Effort Upper | 1×5 1×3 1×1–5+ AMRAP | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Bench Press (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Substitutes
Swap Bench Press (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bench Press (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.