Barbell Bench Press

The barbell bench press is a classic strength exercise where you press a barbell away from your chest while lying on your back on a bench. It mainly trains your chest and triceps, with your shoulders helping to stabilize and assist the movement.

Lie flat on a bench with your eyes directly under the bar. Plant your feet flat on the floor. Grip the bar with your hands slightly wider than shoulder-width, palms facing away from you. Squeeze your shoulder blades together and press your upper back into the bench. Unrack the bar by straightening your arms and move it over your chest.

Lower the bar under control to the middle of your chest. Keep your elbows tucked at roughly a 45-degree angle from your torso. Pause gently when the bar touches your chest, then press the bar straight back up until your arms are fully straight. Repeat for the desired number of reps.

Breathe in before you lower the bar and brace your core as if someone is about to poke your stomach. Exhale as you press the bar up. If the barbell version is too hard, start with a dumbbell bench press or push-ups on an elevated surface. If you want more challenge, add a small pause on your chest or use a closer grip to emphasize your triceps.

Fault: Your lower back arches off the bench and your ribs flare up. Fix: Pull your ribs down, squeeze your glutes, and keep your butt and upper back in contact with the bench throughout the set.

Fault: Your elbows flare straight out to the sides. Fix: Tuck your elbows so they point about 45 degrees away from your body. This keeps your shoulders in a stronger pressing position.

Fault: You bounce the bar off your chest. Fix: Touch your chest lightly, pause for a moment, then press. This keeps the work in your muscles instead of using momentum.

Fault: Your wrists bend backward under the weight. Fix: Keep the bar stacked over your forearms by gripping it firmly and holding a straight wrist line.