Barbell Bench Press

Set a flat bench inside a rack with the barbell racked at an appropriate height (you should be able to unrack without losing shoulder position). Load the bar evenly and use collars. If training alone, set safety pins/spotter arms slightly below chest level. Lie on the bench with eyes under the bar.

Set a flat bench inside a rack with the barbell racked at an appropriate height (you should be able to unrack without losing shoulder position). Load the bar evenly and use collars. If training alone, set safety pins/spotter arms slightly below chest level. Lie on the bench with eyes under the bar.

Inhale and brace your core. Lower the bar under control to your mid-to-lower chest, keeping your forearms vertical and elbows at roughly a 45–70° angle from your torso (not flared straight out). Lightly touch the chest without bouncing. Drive the bar up by pushing through your hands and keeping your upper back tight, guiding the bar back toward the rack line (slight diagonal back over the shoulders). Exhale near the top while maintaining tension and repeat for the desired reps.

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