Barbell Bench Press

Setup & Positioning

"Lie on a flat bench with your eyes directly under the barbell. Plant your feet firmly on the floor, slightly wider than hip-width, and keep them flat for stability. Grip the bar just wider than shoulder-width, with wrists straight and stacked over your elbows. Retract and squeeze your shoulder blades together, and keep a slight arch in your lower back without lifting your glutes off the bench."

Key point: “Think about creating a solid, stable platform before you even lift the bar.”

Execution

"Unrack the bar by pressing it up and moving it over your shoulders with straight arms. Lower the bar under control to the mid-chest—elbows at about a 45-degree angle from your torso. Press the bar back up, keeping the movement smooth and your wrists stacked over your elbows throughout."

Where You Should Feel It

• Pectorals (chest) working through the press
• Triceps assisting at the top
• Shoulders stabilizing the movement

Where You Shouldn’t Feel It

• Sharp pain in the shoulders
• Wrist strain from bending them backward
• Lower back discomfort from over-arching

Breathing

"Inhale as you lower the bar, exhale as you press it back up."

Common Mistakes to Avoid

1. Bouncing the bar off your chest – Reduces muscle engagement and increases injury risk.
2. Elbows flaring too wide – Stresses the shoulders.
3. Feet lifting off the floor – Reduces stability and power.
4. Going too heavy too soon – Compromises form and safety.