← EXERCISE LIBRARYStrength
Barbell Bench Press
The primary horizontal press, loading the chest, front delts and triceps with the shoulder blades anchored on a bench. Run heavy for 3-6 reps or moderate for 8.
- 01Lie back with the eyes under the bar and the feet flat on the floor.
- 02Pull the shoulder blades down and together and keep them there.
- 03Unrack the bar and bring it over the shoulders with straight arms.
- 04Lower under control to the lower chest with the elbows around forty-five degrees.
- 05Press back up and slightly toward the face without losing the shoulder blade position.
- 01Shoulder blades in your back pockets.
- 02Bend the bar apart as you lower.
- 03Push yourself away from the bar.
- 01Flaring the elbows to ninety degrees — the front of the shoulder takes the load the chest should be handling.
- 02Bouncing the bar off the ribs — it hides a weak bottom position and risks a lot for a rep that does not count.
- 03Shoulder blades sliding apart at the top — the shoulder loses its base and the press gets less stable every rep.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.