Barbell Bench Press
Also known as: Bench Press, Flat Bench Press, BB Bench, Supine Barbell Bench Press, BB Bench Press, Flat Barbell Bench Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie on the bench with eyes under the bar, feet flat on the floor, shoulder blades pulled together.
- Grip the bar slightly wider than shoulder width and unrack it over your shoulders.
- Lower the bar under control to the middle of your chest.
- Press the bar up until your arms are straight.
Cues
- Keep wrists stacked over elbows.
- Keep shoulder blades pinned to the bench the whole set.
- Drive your feet into the floor.
- Set the safety arms, or use a spotter, when lifting heavy, and wrap your thumbs around the bar.
Common mistakes
- Bouncing the bar off the chest.
- Lifting hips off the bench.
- Letting elbows flare straight out to the sides.