Bench Press (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie back on a flat bench with your feet flat on the ground.
   • Position the barbell above your chest on the rack, ensuring it's secure.
2. Step 2Grab the Bar
   • Using an overhand grip, grasp the barbell with your hands slightly wider than shoulder-width apart.
   • Ensure your grip is firm and your wrists are straight.
3. Step 3Position Your Body
   • Retract your shoulder blades and keep your back flat against the bench.
   • Engage your core and ensure your feet are firmly planted on the ground.
4. Step 4Lift the Bar
   • Unrack the barbell by straightening your arms and lifting it off the rack.
   • Hold the barbell directly above your chest with your arms fully extended.
5. Step 5Lower the Bar
   • Slowly lower the barbell towards your chest by bending your elbows.
   • Keep your elbows at a 45-degree angle to your body as you lower the bar.
6. Step 6Press the Bar
   • Push the barbell back up to the starting position by straightening your arms.
   • Ensure you maintain control and do not lock your elbows at the top.
7. Step 7Repeat
   • Repeat the lift and lower for the desired number of reps, maintaining proper form throughout.
8. Step 8Finish the Exercise
   • After completing your reps, carefully rack the barbell back onto the stand.
   • Ensure you are stable before letting go of the bar.