Bench Press

Pressing a barbell or dumbbells from the chest lying on a bench — the standard heavy upper-body push.

Setup

Lie on the bench, eyes under the bar, feet planted. Grip just outside the shoulders; shoulder blades squeezed back and down.

How to do it

1. Lower the bar under control to the mid-chest, elbows about 45 degrees.
2. Keep the shoulder blades pinned — the chest stays proud.
3. Press up and slightly back toward the rack.
4. Feet stay planted; drive through them gently for stability.

Common mistakes

• Bouncing the bar off the chest.
• Shoulders shrugging off the bench at lockout.
• Flaring the elbows to 90 degrees.

Scale it

Easier: Dumbbells lighter than the bar, or push-ups.

Harder: Add load gradually with a spotter, or slow the lowering to 3 seconds.

Pairs well with