Barbell Bench Press

About the movement

The fundamental horizontal push. A barbell bench press builds raw pressing strength and chest mass, and it carries over to every other pushing movement you will do.

How to do it

1. 1

   Lie on the bench with your eyes under the bar. Plant your feet and squeeze your shoulder blades together.

2. 2

   Grip the bar slightly wider than shoulder width. Unrack it and hold it over your chest with straight arms.

3. 3

   Lower the bar under control to your mid-chest, elbows tucked about 45 degrees.

4. 4

   Press the bar back up until your arms are fully locked out, keeping your shoulders pinned to the bench.

Form tips

• •Keep your shoulder blades retracted the whole set; do not let your shoulders roll forward.
• •Touch the bar to your sternum area, not your neck or belly.
• •Drive through the floor with your feet for a more stable press.