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Barbell Bench Press

Body Part: Chest

Equipment: Bench, Barbell, Plates, Safety Collars

Difficulty: Beginner

Determine Your One Rep Max Here!


Step 1: Lie supine on your back with neutral spine on a bench with your feet straight and flat on the floor. Draw in and brace the abs and lock the shoulders blades back and down on the bench. Grasp the barbell at about 1.5 - 2x shoulder width ensuring the hands are evenly distributed on the bar.

Step 2: Unrack the bar (always use a spotter if you are able) bringing it directly above the shoulders. Starting with arms extended, slowly lower the bar toward the mid to lower chest moving through the maximum comfortable range.

Step 3: Reverse the pattern and return the starting position.

Step 4: Repeat. Maintain posture throughout. Do not arch the back or jut the head forward. Avoid letting the shoulders round, posture shift or feet lift in the air. Keep the elbows under the bar to maintain balance at all times.