How to do a barbell bench press

Setup:

1. Bench position: Lie flat on a bench with your eyes positioned directly under the barbell when it's racked.
2. Foot placement: Plant your feet firmly on the floor, slightly wider than shoulder-width for stability.
3. Upper back: Retract (pinch) your shoulder blades together and slightly arch your back. Maintain this position during the lift.
4. Grip: Grasp the bar slightly wider than shoulder-width. Use a full grip with your thumbs wrapped around for security.

The Lift:

1. Unrack: Once in position, take a deep breath, brace your core, and unrack the bar (or utilize a spotter's help). Maintain tightness.
2. Control the descent: Slowly lower the barbell toward your mid-chest. Keep your elbows at roughly a 45-degree angle from your body.
3. Touch and go: Touch your chest lightly with the bar (without bouncing it).
4. Explosive press: Forcefully drive the barbell back up to the starting position. Extend your arms without completely locking out the elbows.
5. Reset and repeat: Take a small breath at the top, and begin the next repetition.

Tips:

• Leg drive: Push through your heels to add power to the lift and maintain stability.
• Squeeze the bar: Grip the bar tightly to engage your arms and improve control.
• Maintain tightness: Keep your core braced and shoulder blades retracted throughout the entire movement.