Barbell Bench Press

Technique

Lie on a bench and grip the barbell slightly wider than shoulder-width. Unrack the bar and lower it to your lower chest with control. Keep your shoulder blades retracted and your feet planted firmly. Press the bar back up in a slight arc to the starting position.

Steps

1. Lie with your eyes under the bar and plant your feet firmly
2. Retract your shoulder blades and grip the bar slightly wider than shoulder-width
3. Unrack the bar and hold it over your chest with straight arms
4. Lower the bar under control to your lower chest
5. Press the bar upward in a slight arc to the starting position

Common mistakes

• Flaring the elbows excessively during the descent
• Letting the shoulder blades protract off the bench
• Bouncing the bar off the chest
• Lifting the feet or hips during the press

Variations

• Close-grip barbell bench press
• Wide-grip barbell bench press
• Incline barbell bench press
• Decline barbell bench press

FAQ