10 awesome Benefits of Barbell Bench Press for a home gym user!

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Benefits of Barbell Bench Press for Chest, Shoulders, and triceps in your home gym

The benefits of the barbell bench press builds the chest and arms. It will make your tricep, and pecs strong and it will add some mass.

Generally, it is programmed like this:

Day 1: 5*3 reps of 80-90% one rep max bench press

Benefits of Barbell Bench Press

1/2 day of rest

Day 2: 3*10-15 with 70% of one rep max

Never do this too much to look good.

What are the benefits of barbell bench press for chest, shoulders, and triceps?

BenefitMuscles Targeted
Increased upper body strengthChest, shoulders, triceps, biceps
Improved bone densityEntire upper body
Improved postureChest, shoulders, upper back
Increased muscle massChest, shoulders, triceps, biceps
Improved muscle enduranceChest, shoulders, triceps
Improved athletic performanceChest, shoulders, triceps, biceps

1. This exercise strengthens the main muscles of the chest, shoulders, and triceps.

The barbell bench press exercise strengthens the pectoralis major (chest), anterior deltoids (shoulder), triceps brachii (arm), coracobrachialis (arm), abdominals (trunk), biceps brachii (front of the upper arm), infraspinatus, supraspinatus, subscapularis, teres minor (rotator cuff).

It is a great exercise for bodybuilders and athletes looking to improve upper body strength, muscular endurance, and mass.

So in a home gym, you will probably spend less time on training if you do bench presses and not do several other exercises for your chest.

2. Bench Press is a compound exercise, which means it involves several muscle groups at once.

The barbell bench press is a compound exercise that involves multiple muscle groups and joints, primarily targeting the pectoralis major.

It also engages the shoulders, triceps, and shoulder joints, though the degree of activation varies between the different exercises (e.g. dumbbell bench press, smith machine bench, and barbell bench).

Studies have shown that the barbell bench press elicits greater muscle activation in the pectoralis and medial deltoid than the smith machine, making it a better choice for developing upper-body muscle strength.

Since it works on multiple muscle groups you can save time easily.

Just don’t overtrain it and pair it up with something like face pull.

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3. It can be performed with different grips and positions, allowing for variation in the workout

The barbell bench press can be performed with different grips and positions allowing for variation in the workout.

These variations can be used to target slightly different muscles and to keep the exercise interesting by introducing variety.

Possible variations include changing the grip (Wide grip, close grip, shoulder width grip, etc.), changing the angle (Incline, decline), using special modifications (floor press, pin press, board press), and using multiple specialty bars (Multi-grip, cambered).

For the sake of simplicity, you can just do the wide-grip bench press and do a close-grip bench press if you want to target your triceps.

4. Improve Sports Performance

The barbell bench press is a great exercise for improving sports performance as it helps to build strength and condition the muscles.

Barbell bench presses can be beneficial for people doing boxing and rugby. These sports require explosive upper-body power and strength, which can be developed through consistent training with the barbell bench press.

Even if you do not do any sports, it will help you with your daily life.

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5. Can Be Used For Both Strength And Muscle Growth

Using a bench press program with higher repetitions at 60-80% maximal strength helps to increase lean mass.

And 80-90% of 1 rep max strength can help with strength gain.

All the details are in the set and reps.

8-10 sets will help you with hypertrophy and 5 sets of heavy 80-90% of 1 rep max will help with strength.

6. It can improve body confidence and self-esteem.

A huge chest often makes a male look good thus increasing confidence and self-esteem.

What more do you want from your home gym workouts?

But still, I would repeat – do not focus on your chest too much and ignore your back muscles.

Always add some bb row/db row etc to balance your body muscles.

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7. BB Press will increase muscle mass and strength.

Studies have shown that bench press training increases lean body mass, pectoralis major, and triceps brachii, and even decreases body fat.

As per research, 2-4 times of training is best for increasing your mass and strength.

So with BB press, you can do the same.

But if you feel shoulder pain then you can opt for a dumbbell chest press as well.

You can save money by not buying a barbell as well. You will still need a bench to do an incline bench press though.

And this 2020 study confirms all versions of the bench press stimulate strength and hypertrophy.

Equipment needed for barbell bench press

Best barbell set for home gym

1. Barbell

The barbell bar is usually made of steel and is approximately 7 feet long with sleeves on the end that hold the weight plates.

If you use a 28mm barbell it will be around 6 feet and will weigh around 6kgs.

But a standard Olympic barbell will be around 20 kgs and will cost more.

You will need 50mm plates for the Oly barbell as well.

Squat rack India

2. Rack

For bench press you will need a standard rack. Or if you have the budget you may get a full power rack to do other workouts in it as well.

3. Weight plates

This is pretty basic guys, you will need weight plates.

If you have the 28mm barbell then you can get away with low-cost iron weights.

But if you have the 50mm Olympic barbells, you will need Olympic weights. Those are very costly.

foldable gym bench online India

5. Bench

For a barbell bench press, a flat bench is needed.

You should get an adjustable bench that you can use for incline, split squats etc. as well.

And do buy a durable bench, you do not want you bench to break down while you are doing a bench press.

Best wrist support for gym

6. Wrist wraps (Optional)

Wrist wraps are elastic wraps that are worn on the wrists during weightlifting exercises in order to provide additional support to the wrists and reduce the risk of injury.

They are especially useful when performing a barbell bench press, as they can help stabilize the wrists and prevent them from pronating or straining beneath the weight of the bar.

Wrist supports are a must-have if you are lifting heavy.

How to perform the barbell bench press correctly?

  • Step 1: Start by lying flat on a weight bench. Make sure the bench is secure, and consider using a spotter for safety.
  • Step 2: Position your feet on the ground and grip the barbell firmly. Keep your back and head pressed against the bench, and your elbows tucked into your sides.
  • Step 3: Take a deep breath and brace your core.
  • Step 4: Unrack the barbell and lower it to your chest. Make sure to keep your wrists straight and avoid arching your back.
  • Step 5: As you press the barbell up, keep your arms extended and the barbell close to your chest.
  • Step 6: At the top of the lift, pause for a moment and squeeze your chest muscles.
  • Step 7: Lower the barbell back to your chest and repeat the steps.


What is the proper grip for barbell bench press?

For wide grip barbell bench press, the grip should be around 2x shoulder width apart. This will have your elbows at a little under 90˚ and directly under the bar when you lower the barbell down.

This grip shifts the emphasis to the lower, middle and outer area of your pectoralis major and is recommended for intermediate and advanced lifters, especially when it comes to lifting heavy loads.

For a close grip barbell bench press, the shoulders should be at about shoulder-width apart.

This will have your elbows close to your torso and out slightly in front of the bar when you lower the barbell down.

The hands should typically be just outside of the chest. This grip shifts the emphasis to the triceps and is usually used as an assistance lift.

What is the recommended rep range for barbell bench press?

The recommended rep range for the barbell bench press depends on your fitness goals and your workout program. Generally, for power, strength and hypertrophy, a rep range of 1-6 reps with a load of 85-90% 1RM is used.

For endurance, a rep range of 12+ reps with a load of less than 60% 1RM is used.

For example, for a power set, an individual can lift a barbell at 90% of their one repetition maximum (1RM) for 3-6 reps.

It is important to note that for a safe and effective workout, the barbell should be set at a width of two times the width of the shoulders, with the elbows at roughly 90 degrees.

What are the best practices for barbell bench press?

One of the best practices for performing a barbell bench press is to ensure you have set yourself up properly.

Begin by lying on the bench with your eyes directly under the bar. Place your feet in a shoulder-width stance, or slightly wider, and make sure they are flat on the floor.

Once you have unracked the bar and it is in the starting position, make sure that it is directly over your shoulders and that your elbows, forearms, and wrists are in a vertical position.

Before you lower the bar to your chest, take another deep breath into your belly and make sure to stiffen your core, lightly tuck your rib cage towards your hips, and tighten your upper back.

As you lower the bar, make sure to keep your elbows at around a 45-60 degree angle and your forearms vertical. When the bar touches your sternum to mid-chest, press the bar away from your body so it returns to the starting position and lock your elbows.

Make sure to drive your feet into the floor for the duration of the exercise and to not excessively arch your back. Reset and repeat for the desired number of reps.

What are the risks associated with barbell bench press?

These risks include: torn ligaments and tendons in the shoulders, injuries to the trapezius muscle, elbow/wrist strains, cracked or broken ribs, distal clavicular osteolysis, torn or damaged rotator cuff, pectoral muscle tear etc

And you should avoid “bouncing” the bar off their chest instead of pausing as it makes contact with the sternum or pectorals.

What types of equipment are necessary to perform barbell bench press?

The necessary equipment for a barbell bench press is a

Does bench press make your chest bigger?

Yes, bench pressing can make your chest bigger. By applying overload resistance to the pecs, the bench press is one of the most effective exercises for increasing chest muscle mass and size.

It works the prime mover, the pec major, and the minor pec, helping to lift your chest and push it out.

It exercise also works your delts and triceps, further contributing to the appearance of a larger and more muscular chest.

How can I maximize the benefits of barbell bench press?

  • Workout for both strength and mass.
  • Eat properly.
  • Eat your proteins and supplements like creatine.
  • And rest.

The Last Rep!

In a home gym scenario, you can customize your bench press routine to your fitness level and goals, and gradually increase the weight and intensity as you progress.

However, it’s important to remember to use proper form and technique when performing bench press, to avoid injury and maximize the benefits.

If you are new then start with lower weights first.

And if you do not have a lot of weights, you can just spam the rep count!

If you do not have any weights, then just get some push-up stand and go bodyweight!

But be sure to counter the effect of chest mass by doing a back workout.

About The Skinny Author

Author HomeGymindia.in

Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in homegymindia.in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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