Barbell Bench Press

Setup

• Lie back with the eyes roughly under the bar and the feet flat on the floor.
• Pull the shoulder blades down and together and keep them pinned there.
• Grip a little wider than shoulder width, wrists stacked over the forearms.

Execution

1. 1.Unrack to a position over the shoulders with the arms locked.
2. 2.Lower the bar under control to the lower chest, elbows tucked to roughly 45 degrees from the torso.
3. 3.Touch the chest without bouncing, then press back up and slightly toward the face.
4. 4.Finish with the elbows locked and the bar over the shoulder joint.

Breathing

Inhale on the way down, hold through the sticking point, exhale after passing it.

Form cues

• Squeeze the shoulder blades into the bench and keep them there.
• Bend the bar apart to engage the lats.
• Drive the feet into the floor.
• Press the body away from the bar.

Common mistakes

• Flaring the elbows straight out to the sides.
• Bouncing the bar off the chest.
• Lifting the hips off the bench to shorten the range.
• Letting the wrists bend back under the bar.