Library / Chest
Barbell Bench Press
Barbell · Horizontal Push · Compound
Chest Anterior DeltoidTriceps
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Barbell
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Retract and depress your shoulder blades firmly into the bench before unracking.
- Plant your feet flat on the floor and maintain a natural lower back arch.
- Lower the bar under control to your lower sternum with elbows tucked around 45 degrees.
- Drive the bar up and slightly back towards the rack while exhaling.
Joint & safety considerations
Filtered for Shoulder Impingement, Wrist sensitivity. When you flag shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Cable Bench Press | Cable swap | Cable |
| Cable Standing Chest Press | Cable swap | Cable |
| Clap Push Up Plyometrics | Bodyweight swap | Bodyweight |
| Converging Machine Chest Press | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.