Setup & Positioning
"Lie flat on a bench with your eyes directly under the bar. Grip the barbell with your hands just inside shoulder-width—close, but not so close that your wrists feel pinched. Keep your wrists straight, elbows tucked slightly toward your sides, feet flat on the floor, and shoulder blades pulled together with a slight arch in your lower back."
Key point: “Hands too close can strain the wrists—aim for a grip that allows your forearms to be vertical at the bottom.”
Execution
"Unrack the bar and position it over your lower chest. Lower the bar slowly, keeping your elbows tucked close to your torso—about a 30-degree angle from your body. Once the bar touches or nearly touches your chest, press it back up to the starting position, locking out your elbows under control."
Where You Should Feel It
- Triceps working hardest through the lockout
- Front delts assisting the press
- Chest muscles still contributing, though less than in a standard bench press
Where You Shouldn’t Feel It
- Sharp wrist pain from over-closing the grip
- Shoulder discomfort from flaring elbows
- Lower back strain from over-arching
Breathing
"Inhale as you lower the bar, exhale as you press it back up."
Common Mistakes to Avoid
- Grip too narrow – Can stress the wrists and elbows.
- Letting elbows flare out – Reduces triceps activation and stresses shoulders.
- Bouncing the bar off the chest – Always use controlled movement.
- Feet lifting off the floor – Reduces stability and power.
