Press · Barbell · Add load
Barbell bench press
Lie flat. Eyes under the bar, feet planted, head, shoulder blades, and hips all on the bench.
- 1Pinch the shoulder blades down into the pad and keep them there.
- 2Lower the bar to the mid-chest. Elbows stay about 45° from the ribs, wrists stacked.
- 3Press up and slightly back until the arms are long. Don't lock the elbows hard.
Easy to miss: Shoulders lifting off the pad, the bar stopping at the neck, or elbows flared straight out.