Barbell Bench Press
(Push Movement)

Primary Muscles

Pectorals, Anterior Delts, Triceps, Core

Equipment

Barbell, Flat Bench, Rack or Spotter

Level

Intermediate

Sets & Reps

3-4 Sets 6-10 Reps

Coaching Cues

  • - Keep your feet planted & drive them into the floor.
  • - Pull your shoulder blades back and down before unracking
  • - Lower the bar to your mid-chest, not your neck.
  • - Keep your wrist stacked over your elbows
  • - Press the bar up and slightly back toward the rack.
  • - Maintain a slight arch in your lower back.

Common Mistakes

  • - Flaring elbows too wide
  • - Bouncing the bar off the chest.
  • - Lifting hips off the bench.
  • - Wrist bending Backwards.
  • - Lower the bar too high on the chest

Modifications

- Dumbbell Bench Press
- Push-Ups
- Incline Dumbbell Press
- Machine Chest Press

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