Barbell bench press

Muscles worked

How to do it

1. Set the safety arms just below chest height (or have a spotter). Lie on the bench with the eyes under the bar and grip it a little wider than the shoulders, thumbs wrapped around the bar.
2. Pull the shoulder blades back and down into the bench, keep a slight arch, and plant the feet.
3. Unrack with straight arms and bring the bar over the shoulders.
4. Lower under control to the lower chest, elbows about 45° from the body.
5. Press up and slightly back to straight arms over the shoulders.

Common mistakes

• Elbows flared out at 90° — tuck them to about 45° to spare the shoulders.
• Bouncing the bar off the chest — touch and press.
• Benching heavy with nothing to catch the bar — set the safety arms or have someone spot you.
• A thumbless grip — wrap the thumbs around the bar; an open grip is how a bar slips onto the chest.
• The hips lifting off the bench — keep the glutes down and drive through the feet.

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