Exercise guide

How to do barbell bench press

Chest · front delts · triceps

Barbell bench press starting position — correct set-up before the first rep
Start
Barbell bench press finished position — the end of one repetition
End of rep

Step by step

  1. Lie back with your eyes under the bar. Plant both feet, squeeze the shoulder blades down and together, keep a small arch in the lower back.
  2. Grip just outside shoulder width. Unrack and bring the bar over your lower chest with straight arms.
  3. Lower for 2 seconds to touch the chest at nipple line, elbows tucked to roughly 45° from your torso.
  4. Drive the bar back up and slightly toward your face. The shoulder blades stay pinned the whole time.

The cue that matters

CueTry to bend the bar apart like you're snapping it in half — it locks the lats in and protects the shoulders.
AvoidFlaring the elbows to 90° and bouncing the bar off the ribs. Touch, pause for a beat, then press.

Where this sits in the split

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