How to do the Barbell Bench Press
- Lie on the bench with eyes directly under the bar and feet planted flat.
- Grip the bar slightly wider than shoulder width with wrists stacked over elbows.
- Unrack the bar and hold it directly over your shoulders with arms fully extended.
- Inhale deeply, brace your abs, and keep shoulder blades pinned into the bench.
- Lower the bar to mid-chest with elbows angled 45-75 degrees from your torso.
- Pause briefly when the bar lightly touches your chest without sinking or bouncing.
- Press the bar upward and slightly back toward your shoulders while exhaling.
- Finish with elbows extended over shoulders without letting the shoulders roll forward.
Common mistakes
- Bouncing the bar off chest
- Flaring elbows past 90 degrees
- Lifting hips off the bench
- Bar touching too high on neck
- Shoulders rolling forward at lockout
Form cues
- Pin shoulder blades down
- Drive feet through floor
- Stack wrists over elbows
- Touch mid-chest every rep
- Press back toward shoulders
