Barbell bench press
- Intermediate
- Barbell
Shoulder blades pinched, bar to mid-chest, elbows 45°
Muscles worked
- Primary:
- Chest
- Secondary:
- Shoulders, Triceps
How to do it
- Lie with eyes under the bar, shoulder blades retracted and feet planted.
- Lower the bar under control until it touches mid-chest.
- Press up until the elbows extend without snapping them locked.
Common mistakes
- Bouncing the bar off the chest.
- Lifting the glutes off the bench.
Tips
- Keep the wrists stacked over the elbows.
- Keep the shoulder blades squeezed throughout.