Barbell Bench Press

HOW TO DO IT

1. 1Lie flat on the bench with your eyes directly under the bar.
2. 2Grip the bar with hands spaced to create a 90-degree elbow angle at the bottom.
3. 3Unrack the weight and hold it directly over your shoulders with locked arms.
4. 4Lower the bar in a controlled path until it touches your mid-chest.
5. 5Pause briefly when the bar contacts your torso.
6. 6Press the bar upward until your elbows fully extend.

COMMON MISTAKES

• Bouncing the bar off the chest to gain momentum.
• Flaring the elbows out too wide at the bottom position.
• Lifting the hips off the bench during the press.
• Touching the bar too high on the upper chest or neck.

TIPS

• Drive your feet hard into the floor to create full-body tension.
• Pull your shoulder blades together and down to create a stable shelf.
• Keep your wrists stacked directly over your elbows throughout the lift.

SAFETY

• Always use a spotter or safety pins when lifting heavy loads.
• Ensure the bar path stays over the chest to avoid shoulder strain.

DETAILS

Muscles

Middle ChestChest

Equipment

BarbellBench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Bench press

Load position

On the back

Arms

Both

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Lying on the back

Bench angle

Flat