Barbell

Barbell Bench Press

ChestTricepsShoulders

Plant your feet, unrack over the lower chest, and press without bouncing.

  1. 1

    Lie with eyes under the bar. Shoulder blades packed, slight arch.

  2. 2

    Grip just outside shoulder width. Unrack with locked elbows.

  3. 3

    Lower to the lower chest in 2–3 seconds. Press up and slightly back.