Chest

Bench Press

Starting position

  • Lie flat on the bench, eyes under the bar, feet planted firmly on the floor.
  • Pull your shoulder blades together and down, slight arch in the lower back.
  • Grip slightly wider than shoulder width, wrists straight.

Execution

  • Lower the bar under control to the lower chest, elbows about 45° from the body.
  • Touch the chest briefly, then press up powerfully.
  • Breathe in on the way down, breathe out as you press.

Common mistakes

  • Bouncing the bar off the chest.
  • Lifting the glutes off the bench.
  • Flaring the elbows wide (90°), which strains the shoulders.

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