Barbell Bench Press

How to Perform

1. Step 1: Lie flat on a bench with feet firmly on the floor.
2. Step 2: Grip the barbell slightly wider than shoulder-width.
3. Step 3: Unrack and lower the bar to mid-chest with control.
4. Step 4: Press the bar up until arms are fully extended.
5. Step 5: Keep shoulder blades retracted throughout the movement.

Tips

• Arch your upper back slightly for a stable base.
• Drive through your feet for leg drive.
• Do not bounce the bar off your chest.