Barbell Bench Press

Barbell Bench Press Instruction

• Firmly plant your heels into the ground with your shins roughly perpendicular to the floor.
• Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench.
• This creates a stable shoulder position to press from.
• Grip the barbell slightly wider than shoulder width
• Try to ‘break the bar’ in half as you grip it, this will create lat and upper back tightness.
• Lower the barbell at a slight angle away from you with the bar touching at or just below your nipple line.
• Still continue to ‘break the bar’ apart as you press up, this will keep your form locked in.
• Since the bar descent was slightly away from you, remember to press on the same path upward.
• Do not let your butt come off of the bench or excessively arch your back.

*Tips*

• If new to this exercise or dealing with heavier weight even, have someone spot you.
• Be in control of the weight for the entire duration of the lift.
• DO NOT BOUNCE THE BAR OFF OF YOUR CHEST/STERNUM.
• Too wide of a grip puts an excessive strain on your pectorals while also decreasing lat tightness.
• Too narrow a grip can place excess stress on the elbow joint and bicep