Barbell Bench Press | Gymacetamol

Muscles Worked

Primary

Chest

Quick Cues

1

Arch your upper back

2

Drive feet into the floor

3

Touch your chest

4

Press explosively

Equipment Needed

BarbellFlat Bench

Lie flat on a bench with your eyes under the bar.
Grip the bar slightly wider than shoulder-width, wrists straight.
Unrack the bar and hold it directly above your chest with arms extended.
Lower the bar slowly to your mid-chest, keeping your elbows at roughly 45 degrees.
Press the bar back up explosively to the starting position.
Keep your feet flat on the floor and maintain a slight arch in your lower back.
Repeat for the desired number of repetitions.

Common Mistakes

Bouncing the bar off the chest

Flaring the elbows to 90 degrees

Lifting the hips off the bench

Pro Tips

Drive your feet into the floor as if doing a leg press

Retract and depress your shoulder blades before unracking

Use a slight arch to protect shoulders and increase pressing power

Your Progress

Variations

Tempo Bench Press (3-1-1)

Spoto Press

Larsen Press

Floor Press