Strength Training · Bodybuilding · Powerlifting
Multi-Grip Barbell Bench Press
The multi-grip barbell bench press uses neutral or angled handles for a flat bench press that trains your triceps, chest, and front shoulders.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie on the bench with your eyes beneath the bar and your feet flat on the floor.
- Draw your shoulder blades together against the bench.
- Grasp matching handles with your thumbs wrapped around them.
- Lift the bar clear of the hooks.
- Position the bar over your shoulders with your elbows straight.
- Lower the frame under control toward your lower chest until it touches lightly or reaches your comfortable depth.
- Press the bar back above your shoulders until your elbows straighten.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Stack your wrists over your elbows.
- Keep your hips on the bench.
- Keep the frame level.
- Exhale as you press.
Common mistakes
- Choosing an unsuitable handle widthChoose handles that keep your forearms nearly vertical at the bottom.
- Tucking elbows against your ribsLet your elbows travel slightly away from your torso rather than squeezing them inward.
- Bouncing the frame off your chestSlow the final part of the descent so contact does not help drive the next repetition.
Safety
A failed repetition can trap your chest or neck beneath the bar. The bulky frame can tilt or strike your torso if you lose control, especially under heavy load or fatigue.
- Confirm the bar fits your rack securely, with enough clearance for its frame during unracking.
- Load both sides evenly and secure the plates with collars.
- Set safety supports to catch the frame above your chest when you flatten your arch; use a spotter if suitable supports are unavailable.
- Practice with the empty bar to learn its balance and contact point before adding weight.
If pressing causes shoulder, elbow, or wrist pain, use a lighter, pain-free variation or get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Multi-Grip Barbell
- Olympic Flat Bench
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 6–10 reps
- Rest
- 2 min
Choose a weight that leaves about two controlled repetitions in reserve.