Barbell Bench Press

Target Muscles

How to do it

1. 1Lie flat on a bench with your feet firmly on the floor.
2. 2Grip the bar slightly wider than shoulder-width apart.
3. 3Unrack the bar and lower it to your mid-chest with control.
4. 4Press the bar back up to full lockout, driving through your chest.
5. 5Keep your shoulder blades retracted throughout the movement.

Tips

• *Arch your upper back slightly and keep shoulder blades pinched.
• *Don't bounce the bar off your chest.
• *Drive your feet into the floor for stability.
• *Keep your wrists straight — stack them over your elbows.