Barbell Bench Press

1. Lie flat on the bench with your feet firmly planted on the floor and establish a stable five-point contact position (head, upper back, glutes, and both feet).
2. Grasp the barbell with a grip slightly wider than shoulder-width, using a full grip where the bar rests on the base of your palm with thumbs wrapped around the bar.
3. Unrack the barbell by straightening your arms and moving it horizontally until it's positioned directly over your mid-chest or lower sternum.
4. Take a deep breath into your belly and brace your core while pulling your shoulder blades together and down to create tension.
5. Lower the barbell with control to your mid-chest while keeping your elbows at approximately a 45-75 degree angle relative to your torso.
6. Pause briefly at the bottom position with the bar lightly touching your chest, maintaining full-body tension throughout.
7. Press the barbell upward by driving through your feet and pushing your back into the bench, exhaling gradually as you extend your arms.
8. Lock out your elbows at the top position without excessive hyperextension before beginning the next repetition or re-racking the weight.

Important information

• Keep your wrists straight throughout the movement, aligned with your forearms to prevent unnecessary strain.
• Maintain your natural back arch during the exercise, but avoid excessively arching your lower back which can lead to poor technique.
• Never bounce the barbell off your chest or use momentum to lift the weight, as this reduces muscle engagement and increases injury risk.
• If you don't have a spotter, consider using a power rack with safety pins set at an appropriate height for protection.