Form cues
- Drive feet into floor
- Keep wrists stacked
- Touch mid-chest
- Press straight up
Exercise
Barbell Bench Press
Chest, barbell
A flat bench press using a barbell to train the chest, triceps, and shoulders with a horizontal pressing motion.
Target: pectorals. Also works: triceps, shoulders.
Steps
- Lie flat on the bench with your eyes under the bar and plant your feet firmly on the floor.
- Grip the bar slightly wider than shoulder width and straighten your arms to unrack it over your chest.
- Lower the bar under control to your mid-chest while keeping your wrists stacked over your forearms.
- Lightly touch your chest, then press the bar straight up until your arms are fully extended.
- Guide the bar back into the rack once you finish the set.
Common mistakes
- Bar drifts toward the neck or stomach
- Elbows flare straight out from the shoulders
- Wrists bend backward under the bar
- Hips lift off the bench during the press
Breathing
Inhale as you lower the bar to your chest, and exhale as you press it back up.
In the app, search for Barbell Bench Press and add it to a workout.