How to do the Barbell Bench Press
Lie back with your eyes under the bar, feet flat on the floor, and a slight natural arch in your lower back. Pull your shoulder blades together and down into the bench, then grip the bar slightly wider than shoulder width. Unrack it, and lower it under control to the middle of your chest with your elbows tucked to about 45 degrees. Press the bar back up and slightly toward your face until your arms are straight.
Common mistakes to avoid
- Flaring the elbows to 90°. This loads the shoulder joint — keep the elbows tucked toward your sides.
- Bouncing the bar off your chest. Lower under control and touch lightly; never bounce to cheat the rep.
- Lifting your hips or feet. Stay planted from head to heels so you can press the most weight safely.
- Going heavy with no spotter or safety pins. Always train pressing movements with a fail-safe.
Tips and who it’s for
The bench press is the standard lift for measuring and building upper-body pushing strength, so it belongs near the start of most chest sessions while you’re fresh. Beginners should groove the pattern with an empty or light bar before loading up; stronger lifters can add weight gradually in small jumps. Pair it with dumbbell or cable work to round out the chest.
