Barbell Bench Press

Setup

1. 01Set the bar so you can unrack it without losing shoulder position.
2. 02Lie with eyes just behind the bar and plant both feet firmly.
3. 03Grip the bar slightly wider than shoulder width and squeeze the shoulder blades together.
4. 04Create a small arch while keeping glutes, upper back, and head on the bench.

Execution

1. 01Brace, unrack the bar, and let it settle above the shoulders.
2. 02Lower the bar under control toward the lower chest or sternum.
3. 03Keep elbows angled roughly 45 to 70 degrees from the torso.
4. 04Press the bar up and slightly back until the elbows are locked without shrugging.

Checkpoints

• -Wrists stay stacked over elbows.
• -Shoulder blades stay pinned to the bench.
• -Bar path is controlled, not a vertical drop.
• -Feet stay connected to the floor through the whole rep.

Common mistakes

• -Bouncing the bar off the chest.
• -Letting elbows flare straight out.
• -Lifting the hips to finish difficult reps.
• -Unracking with loose shoulders.