How to Do Barbell Bench Press

Form Cues

1. 1

   Plant feet flat on floor, arch naturally

2. 2

   Lower bar to lower chest with elbows at 45-75 degrees

3. 3

   Retract and pin your shoulder blades together before unracking — this creates a stable base and protects the shoulder joint

4. 4

   Keep wrists stacked directly over your elbows, not bent back

Common Mistakes

• ●

  Bouncing the bar off the chest — reduces muscle time under tension and risks injury

• ●

  Flaring elbows out to 90 degrees from the torso — increases shoulder strain, keep them closer to 45-75 degrees

• ●

  Lifting hips off the bench to add leg drive — keep glutes in contact with the bench throughout