Chest Intermediate
Bench Press
Barbell · Bench
Abstract movement graphic. Follow the written steps below.
How to perform
Lie on a flat bench with feet planted and eyes below the bar.
Grip the bar just outside shoulder width and settle your shoulder blades against the bench.
Unrack with a spotter or safeties set, then lower the bar toward your lower chest.
Press the bar up until your arms straighten, keeping your hips on the bench.
Key cues
- Keep wrists over forearms.
- Lower with control.
- Keep feet in contact with the floor.
Common mistakes
- Bouncing the bar off the chest.
- Letting wrists fold far backward.
- Lifting the hips to finish a rep.
Alternatives
Other ways to move.
Related options with different demands. Choose the one that fits your equipment and experience.