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Barbell Bench Press
Primary compound chest movement for building upper body strength and mass
chestBarbellBenchPower Rack
Instructions
- 1Lie on your back on a flat bench with your eyes under the barbell
- 2Grip the bar slightly wider than shoulder-width with an overhand grip
- 3Unrack the weight and hold it directly over your chest with arms extended
- 4Lower the bar to your mid-chest in a controlled manner, keeping elbows at about 45 degrees
- 5Pause briefly when the bar touches your chest
- 6Drive the bar upward explosively to the starting position
- 7Lock out your elbows at the top without hyperextending
Coaching Cues
- Keep your shoulder blades retracted and depressed throughout
- Maintain a slight arch in your lower back
- Keep your feet flat on the floor for stability
- Think about pushing yourself away from the bar rather than pushing the bar up
- Keep your wrists straight and aligned with your forearms
Common Mistakes
Bouncing the bar off your chest
Fix: Control the eccentric phase and pause briefly at chest level
Flaring elbows out to 90 degrees
Fix: Keep elbows at about 45 degrees to protect shoulder joints
Lifting your hips off the bench
Fix: Keep glutes on the bench throughout the movement
Partial range of motion
Fix: Touch chest to bar and extend arms fully at the top
Breathing
Inhale as you lower the bar, exhale forcefully as you push up
Recommended Reps
3-5 sets of 5-8 reps for strength, 8-12 reps for hypertrophy
Safety Notes
- • Always use a spotter or safety pins in a power rack
- • Never sacrifice form for heavier weight
- • Warm up shoulders thoroughly before heavy pressing
- • Stop if you feel sharp pain in shoulders or elbows
