Barbell Bench Press

Set-up

• Lie on the bench with your eyes under the bar and feet flat on the floor.
• Grip the bar slightly wider than shoulder width, wrists stacked over elbows.
• Squeeze your shoulder blades together and down before you unrack.

How to do it

1. Unrack the bar and hold it over your shoulders with straight arms.
2. Lower it under control to your lower chest, elbows at roughly 45° to your body.
3. Touch the chest lightly without bouncing.
4. Press back up to straight arms, moving the bar slightly back towards your shoulders.

Coaching cues

• Keep your feet planted and your upper back tight on the bench.
• Lower the bar to the same spot every rep.

Common mistakes

• Flaring the elbows straight out to the sides.
• Bouncing the bar off the chest.
• Lifting the hips off the bench.

Safety

• Use a spotter or safety arms when working close to your limit.