Barbell Bench Press

The technique.

1. 01

   Lie on a flat bench with your eyes directly under the barbell.

2. 02

   Grip the bar slightly wider than shoulder-width, ensuring your wrists are straight.

3. 03

   Unrack the bar, taking a deep breath, and lower it slowly towards your mid-chest.

4. 04

   Pause briefly at the bottom, then powerfully press the bar back up to the starting position.

5. 05

   Exhale as you push, keeping your feet planted and back slightly arched.

What goes wrong.

• ×Flaring elbows out too wide, which can stress the shoulders.
• ×Bouncing the bar off your chest instead of controlled lowering.
• ×Lifting your hips off the bench, reducing stability and power.
• ×Using a grip that is too wide or too narrow, affecting muscle activation.
• ×Not retracting shoulder blades, leading to shoulder instability.