How To Perform The Barbell Bench Press

One of the most popular and effective chest exercises is the bench press. Whether you’re new or
experienced with fitness, the bench press is an exercise that you should include in your training.
There are many key points to keep in mind when performing the bench press. Here, we will be
going over the steps to performing the exercise with proper form.

Step 1: Positioning your body

Lie with your back flat on the bench and keep your feet planted on the ground. By
keeping your feet on the ground you are in the most optimal position to utilize leg drive. Align
yourself on the bench so that your eyes are directly under the barbell.

Step 2: Gripping the barbell

Tightly grip the barbell with a width slightly wider than shoulder-width. Slightly is
defined differently for everybody and ultimately comes down to a person’s body and personal
preference. Ensure that your thumb is around the bar so that you have full control of the barbell.
Make sure you maintain this grip throughout the exercise.
Step 3: Maintaining tightness in your body
Slightly arch your lower back while planting your hips onto the bench. It is crucial to
maintain this arch. The arch increases your stability and helps you generate more power. Also,
make sure you keep your shoulders locked in and tightly planted into the bench in order to
protect your shoulders.

Step 4: Performing the exercise

Once you have your set up, you are ready to perform the exercise. Unrack the barbell
and bring it slightly forward. The barbell should be above the lower part of your chest. To
perform the exercise, lower the barbell down towards your body. As you lower the barbell, make
sure you keep your elbows tucked in as opposed to flared out. Your elbows should make an angle
between 45 degrees to 70, depending on personal preference.
Step 5: Completing one repetition
Once you have lowered the barbell and it has made contact with your chest, push the bar
upwards while keeping the rest of your body tight. Once you have pushed the barbell up, you
have completed one repetition of the bench press.

Step 6: Re-racking the barbell

Once you have finished your set, it is time to re-rack the barbell. Bring the barbell back
towards the bench. Congratulations, you have just performed the bench press!

Vocabulary

1. Leg drive: a technique used to increase stability and generate power by driving (pushing)
your feet into the floor.

2. Unrack: Lift the barbell off the rack

3. Repetition: One full movement of an exercise

4. Set: A group of repetitions

5. Re-rack: Lift the barbell back on the rack