How to Do Barbell Bench Press: Step by Step
- Retract shoulder blades and arch upper back slightly
- Grip slightly wider than shoulder-width
- Lower bar to mid-chest with elbows at ~45 degrees
- Drive feet into floor for stability
- Press bar up and slightly back toward face
Common Mistakes to Avoid
- Flaring elbows to 90 degrees — stresses shoulders
- Bouncing bar off chest instead of controlled touch
- Lifting hips off the bench
Barbell Bench Press Tips
- Squeeze your shoulder blades together before unracking — this creates a stable shelf
- Use a spotter for heavy sets, especially when going above 85% of your max
- Pause briefly at the bottom to build explosive power off the chest
- Breathe in on the way down, breathe out forcefully as you press
Muscles Worked
chesttricepsshoulders
Equipment
barbell, bench
Tracking
Count reps