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Barbell Bench Press
- 1 - Lie on a flat bench with your feet planted firmly on the floor and your eyes positioned directly under the barbell.
- 2 - Grip the bar slightly wider than shoulder-width with palms facing forward, keeping your wrists stacked over your elbows.
- 3 - Retract and depress your shoulder blades, maintain a slight natural arch in your lower back, and keep your glutes on the bench.
- 4 - Unrack the bar by straightening your arms and position it over your mid-chest with elbows locked or nearly locked.
- 5 - Lower the bar in a controlled motion to your mid-to-lower chest while keeping your elbows angled slightly away from your torso.
- 6 - Press the bar upward and slightly back toward the starting position until your arms are fully extended.
- 7 - Repeat for the desired number of repetitions while maintaining control and stable body position.
