Bench Press

ChestBarbell

The barbell bench press is the premier compound movement for building upper-body pressing strength and chest mass.

How to do it

1Lie on the bench with your eyes directly under the bar, maintain a natural arch in your lower back, and pull your shoulder blades down and back into the bench.

2Grip the bar slightly wider than shoulder-width, unrack it, and lock it out directly above your chest.

3Inhale as you lower the bar under control toward your mid-chest, keeping your elbows tucked at roughly 45–60 degrees.

4Lightly touch your chest, then exhale as you press the bar explosively back to the start position.

5Fully extend your arms at the top without locking out your elbows hard, then repeat.

Common mistakes

Grip width issues: gripping too wide or too narrow overloads the shoulders or triceps instead of the chest.

Lifting your glutes off the bench: coming off the bench ruins stability and strains the lower back.

Bouncing the bar off your chest: relying on momentum removes tension from the muscles and risks injury.

Flaring elbows at 90 degrees: putting your elbows straight out wide causes impingement and shoulder pain.

Breathing

Inhale deeply as you lower the bar to your chest. Exhale forcefully as you press the weight back up.

Make it harder or easier

To make it easier: start with an empty bar or use dumbbells to build control and balance.

To make it harder: increase the weight gradually or slow down the 2–3 second lowering phase.

Pause press variation: hold the bar at chest level for 1–2 seconds to eliminate momentum and build raw strength.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.