Barbell Bench Press
Lying on a flat bench, lower the bar to the mid-chest and press it up until the arms are straight; feet planted, shoulder blades pinned.
How to do it
Setup
Eyes under the bar, feet planted, shoulder blades pinched and pressed into the bench; grip a little wider than shoulders.
Steps
- Unrack and bring the bar over the chest.
- Lower under control to the lower chest, elbows about 45° from the body.
- Touch without bouncing.
- Press back up to lockout over the shoulders.
Common mistakes
Elbows flared to 90°: shoulders take the strain; tuck them toward 45°. Bouncing off the chest: pause a beat instead. Losing the shoulder-blade pinch at lockout: keep the chest proud.
Breathing
Inhale on the way down, exhale through the press.
