Barbell Bench Press

How to perform it

1. 1Preparation and positioning. Set up on the bench with a stable upper-back contact and firm feet. Grip the bar symmetrically, wrist roughly stacked over the forearm. Inhale/brace; un-rack with a spotter or under control.
2. 2Starting position. The bar stable over the shoulder girdle, elbows extended. Shoulder blades controlled on the bench, a reproducible chest position; the glutes stay in contact with the bench.
3. 3Concentric phase. After a brief, controlled touch, press the bar up and slightly back toward the start position. Forearms stay under the bar, both sides rise evenly. Feet press firmly into the floor without lifting the glutes.
4. 4End position / lockout. Elbows fully, controlledly extended, the bar calm; don't blindly throw it back into the hooks. Guide it over the hooks first, then rack it.
5. 5Eccentric phase. Lower to the lower chest or your own suitable contact point over 2–3 seconds. Elbow angle is usually moderately under 90° of abduction; wrist over elbow. No hard bouncing off the chest.
6. 6Breathing and bracing. Inhale/brace before every rep, hold through the bottom portion, exhale and reset at the top. An arch is a controlled setup choice — don't force an excessive, symptomatic one.
7. 7Valid rep. A controlled start, a defined chest contact or pre-set range, no bounce, glutes staying on the bench, a full lockout, and a symmetric bar path.

Common mistakes

• No safeties or spotter

  Fix: Set up a catch system before loading a heavy set.

• Bouncing off the chest

  Fix: Take a controlled 1-second pause at the bottom instead.

• Wrist bent back behind the bar

  Fix: "Knuckles to the ceiling" — keep the bar low in the hand.

• Elbows flared to 90°

  Fix: A moderate tuck with the forearm closer to vertical.

• Shoulders rolling forward on the un-rack

  Fix: Set the hooks or spotter correctly so the base doesn't collapse.

Safety

• Shoulder: deep horizontal abduction is demanding — only use a cleared grip/range.
• Older adults: usually dosable, but the un-rack and shoulder position need review — use safeties and a lighter load or a machine.
• Cardiovascular concerns: breath-holding and heavy load — use a cleared intensity.
• Reduced bone density: load over the arms/chest carries an entrapment risk — needs professional clearance or a machine alternative.
• Teens 14–17: needs supervision and an appropriately sized bar — no forced max attempts.

Progressions & alternatives

• regressionEGYM Chest Press— A guided path with built-in safety, if the un-rack or stability is the limiter.
• progressionBarbell Bench Press with more load— The next step increases load within the same technical standard.
• alternativePush-up— A closed-chain option needing minimal equipment, depending on goal or preference.