Barbell Bench Press
How to do it
- 1
Lie on the bench with your eyes under the bar and feet flat on the floor.
- 2
Grip the bar slightly wider than shoulder-width, squeeze your shoulder blades together and unrack it.
- 3
Lower the bar with control to your mid-chest, keeping elbows roughly 45–70° from your torso.
- 4
Press the bar back up over your shoulders until your arms are straight, without losing your back position.
Common mistakes
- Bouncing the bar off the chest instead of touching it with control.
- Flaring the elbows to 90°, which loads the front of the shoulder.
- Lifting the hips off the bench to move more weight.
Tips
- Keep a slight arch and your shoulder blades pinned — it shortens the range and protects the shoulders.
- Use safety bars or a spotter when training close to failure.
Alternatives
More chest exercises
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