Barbell Bench Press

Form Cues

1. 1

   Lie on the bench with eyes under the bar, feet flat on the floor.

2. 2

   Grip the bar slightly wider than shoulder-width, thumbs wrapped around.

3. 3

   Retract and depress your shoulder blades — create a shelf with your upper back.

4. 4

   Unrack and lower the bar to your lower chest with elbows at ~45 degrees.

5. 5

   Pause briefly at the chest, then press up and back to the starting position.

6. 6

   Keep your butt on the bench and maintain your arch throughout.

Common Mistakes

• ●

  Bouncing the bar off your chest — this risks injury and cheats the lift.

• ●

  Elbows flared to 90 degrees — keep them at ~45 degrees.

• ●

  Losing shoulder blade retraction mid-set.

• ●

  Gripping too wide — increases shoulder impingement risk.