Chest · Intermediate

Barbell Bench Press

The benchmark upper body press for building chest, shoulder and triceps strength.

How to perform it

1. 1Set your eyes under the bar and pull your shoulder blades down and together.
2. 2Plant both feet flat and keep a small natural arch through the lower back.
3. 3Unrack, bring the bar over the base of your chest and lower under control.
4. 4Touch lightly, then drive the bar back over the shoulders as you press the floor away.

Coaching notes

• Keep the wrists stacked over the elbows throughout.
• Use safety pins at chest height whenever you train alone.