Bench Press

Instructions

1. Lie flat on the bench with your eyes directly beneath the racked barbell. Plant your feet firmly on the floor.
2. Grip the bar slightly wider than shoulder-width. Squeeze your shoulder blades together and press them down into the bench to create a stable arch.
3. Unrack the bar and bring it directly over your mid-chest with your elbows locked.
4. Lower the bar smoothly to your lower-to-mid sternum, tucking your elbows at approximately 45–75 degrees from your torso. Inhale during the descent.
5. Touch the chest lightly without bouncing, pause for a fraction of a second, then press the bar explosively upward and slightly back toward your eye-line.
6. Lock out your arms at the top without losing shoulder blade retraction, and exhale.

Common Mistakes

• Elbow Flaring at 90 Degrees: Paring elbows out perpendicular to the torso places excessive strain on the shoulder rotator cuffs. Tuck elbows to ~45–70°.
• Bouncing the bar off the ribcage: Using rib elasticity rather than muscular contraction risks injury and limits chest activation.
• Lifting the hips off the bench: Keep your glutes firmly planted on the bench throughout the entire set to comply with proper form.
• Losing upper back tightness: Shrugging shoulders up at lockout destroys your base. Keep scapulae retracted and depressed.