Exercise guide
Barbell Explosive Bench Press
- Advanced
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This variation prioritizes power development and fast-twitch muscle fiber recruitment by maximizing acceleration during the concentric phase. It is highly effective for increasing pressing speed and explosive strength in the chest, shoulders, and triceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on the bench with your eyes positioned directly under the barbell.
- Plant your feet firmly on the floor and retract your shoulder blades to create a stable, tight base.
- Grip the bar slightly wider than shoulder-width using a full, secure grip.
- Unrack the bar and stabilize it directly over your mid-chest with your arms fully extended.
How to do it
- Lower the barbell to your mid-chest in a controlled, 2-second eccentric phase while inhaling.
- Pause for a fraction of a second at the bottom to eliminate momentum and elastic recoil.
- Drive the bar upward with maximum intent and speed, exhaling sharply as you push.
- Control the bar at the top of the movement, ensuring you do not lose grip or balance during the peak acceleration.
Form checklist
- Keep your glutes and upper back in constant contact with the bench.
- Maintain a 45-degree angle between your elbows and your torso to protect the shoulder joints.
- Ensure your wrists remain stacked directly over your elbows throughout the entire path.
- Drive through your feet to maintain full-body tension and prevent the hips from rising.
Pro tips
- Focus on the 'intent' to move the bar as fast as possible, even if the weight is heavy; the neurological drive is what builds power.
- Imagine pushing yourself away from the bar into the bench to maximize force production.
Make it harder
- Add resistance bands or chains to the barbell to provide accommodating resistance, making the lockout more challenging.
- Incorporate a longer 3-5 second eccentric (lowering) phase to increase time under tension before the explosive drive.
Frequently asked
- What muscles does the barbell explosive bench press work?
- The barbell explosive bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the barbell explosive bench press?
- The barbell explosive bench press uses barbell.
- Is the barbell explosive bench press good for beginners?
- The barbell explosive bench press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.