equipment

Barbell, Bench

sets

3-4

reps

6-12

rest

2-3 min

1. Lie flat on the bench with your eyes positioned directly under the bar.
2. Plant both feet flat on the floor and keep them still for the whole set.
3. Pull your shoulder blades back and down into the bench, and hold that position.
4. Grip the bar slightly wider than shoulder width, with wrists stacked over your forearms.
5. Unrack the bar and bring it over your chest with arms extended.

1. Lower the bar under control toward the lower half of your chest.
2. Keep your elbows tucked at roughly 45 degrees from your torso rather than flared straight out.
3. Lower until the bar lightly touches your chest, or to the depth your shoulder mobility allows without losing upper-back position.
4. Press the bar back up and slightly toward your shoulders, following a shallow arc.
5. Finish with arms extended and shoulder blades still retracted, then begin the next repetition.

Inhale as you lower the bar. Exhale as you press it back up. On heavier sets, take a breath before each repetition and brace your midsection.

• Keep your shoulder blades pinned back and down throughout.
• Drive your feet into the floor to stay stable.
• Control the descent instead of dropping the bar.
• Keep your wrists straight, not bent backward.
• Keep your hips in contact with the bench.

• Flaring the elbows straight out to the sides.
• Bouncing the bar off the chest.
• Letting the shoulder blades roll forward as the bar is pressed.
• Lifting the hips off the bench.
• Uneven bar path or uneven grip width.

From arms extended at the top to the bar touching or nearly touching the chest. Work through the fullest range you can control while keeping your upper back tight and your shoulders in a stable position.