Barbell Bench Press

Proper Positioning

1. Lie on the bench in a supine position so that the bar is sitting directly over the eyes

2. Place the head, shoulder blades, sacrum (the triangular bone at the base of the spine), and glutes firmly on the bench

3. Bring the feet back under the knees

4. Firmly plant the feet on the floor, preferably with more force planted on the heel to generate more power

5. Squeeze the glutes to maintain a balanced position

6. Maintain a natural arch in the lower back throughout the entirety of the movement

7. Grasp the barbell with a pronated grip slightly wider than shoulder width

Proper Technique

Eccentric - Descend

1. Push grips toward the midline activating the pectoralis muscles throughout the movement

2. Keep wrists firm

3. Slowly lower the weight by flexing the elbows, maintaining the natural arch in the lower back (lumbar spine)

4. Lower the weight until a slight stretch is felt in the pecs, tucking in the elbows, about an inch below the nipple line

5. Arms should be parallel to the ground before ascending

6. Inhale on the downward phase of the movement

Concentric - Ascend

1. Press the bar by contracting the chest muscles

2. Exhale on the upward phase of the movement

Essential Tips

1. Avoid using momentum by bouncing at the bottom of the movement

2. The bar should not be moving straight up and down, rather, allow the bar to descend to the lower pecs and ascend toward the upper chest

3. Always keep the glutes on the bench

4. Avoid an excessive curvature of the lower back

5. Execute the exercise with a full range of motion (ROM)

6. Do not lock the elbows