Empty Bar Bench Press

The empty bar bench press is a warm-up drill done with an unloaded barbell. It trains the pressing path, shoulder position, and timing for the standard bench press without the stress of heavy weight.

Lie flat on a bench with your eyes directly under the bar. Place your feet flat on the floor. Grip the bar with your hands slightly wider than shoulder-width, wrists straight, and elbows under your wrists. Pull your shoulder blades back and down so your upper back stays stable on the pad.

Unrack the bar by straightening your arms and moving it over your mid-chest. Lower it under control to the lower part of your chest. Keep your elbows tucked about 45 degrees from your ribs. Gently touch your chest, then press straight back to the starting position. Lock out your elbows at the top without shrugging your shoulders.

Breathe in before you lower the bar and keep steady tension through your torso. Exhale after you lock out each rep. If this feels shaky, slow the reps down and stop before your form breaks. To make it harder, pause for a moment on your chest before pressing back up.

Fault: The elbows flare straight out to the sides during the press. Fix: Tuck your elbows so they point about halfway between your sides and straight out from your shoulders on the way down and up.

Fault: The wrists bend backward under the bar. Fix: Stack your wrists over your forearms and grip the bar in the palm of your hand rather than up near your fingers.

Fault: The lower back arches sharply off the bench. Fix: Press your glutes and upper back into the pad and brace your stomach as if someone were about to push on it.

Fault: The bar lowers toward the neck instead of the chest. Fix: Start with the bar over your mid-chest and lower it to the lower part of your chest.