Full exercise libraryIntermediate
Barbell Bench Press
The staple exercise for upper-body strength and mass.
ChestTricepsFront deltsBarbellBench
How to perform
- 1.Shoulder blades pinched together and pressed into the bench
- 2.Lower the bar to the lower chest on a controlled path
- 3.Elbows tucked to roughly 45-60 degrees, not flared straight out
- 4.Press by extending both arms evenly, no bouncing off the chest
Common mistakes
- Bouncing the bar off the chest
- Lifting the hips off the bench
- Elbows flared to 90 degrees — a risk for the shoulder
Tips
- Use a spotter or power rack when handling heavy weights
- Drive your feet into the floor for extra full-body stability
Limitations
Use caution with issues in: shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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