Bench Press (Barbell)

The foundational horizontal pressing movement using a barbell on a flat bench that develops chest, shoulder, and tricep strength. One of the most effective upper body compound exercises.

Instructions

1. Lie back on a flat bench with your feet firmly on the floor and back pressed against the bench.
2. Grip the barbell with hands slightly wider than shoulder-width, creating a 90-degree angle at the elbows in the bottom position.
3. Lift the bar from the rack and hold it directly over your chest with arms extended.
4. Lower the bar slowly and under control until it touches your mid-chest.
5. Pause briefly, then press the barbell back up through the same path.
6. Lock out your arms at the top, squeeze your chest, then repeat.
7. Continue for the prescribed number of repetitions.

Tips

• Maintain constant tension by not fully locking out your elbows at lockout.
• Keep your feet flat on the ground and use leg drive to stabilize your body.
• Lower the weight slowly (about 2-3 seconds) for optimal strength and muscle development.
• Maintain a neutral wrist position throughout the movement.
• The barbell path should be slightly forward of the shoulders for optimal trajectory.