Chest · Barbell
Barbell Bench Press
Start · bar lowered to the chestBefore your first rep
- Lie so your eyes are directly under the bar.
- Grip slightly wider than shoulder-width, wrists stacked over your forearms rather than bent back.
- Plant both feet flat and squeeze your shoulder blades together and down into the bench.
- Use a spotter, or set the safety pins at chest height. This is the lift people get pinned under.
The movement
- 1Lie back with your eyes under the bar and grip it a little wider than shoulder-width.
- 2Unrack the bar, lower it under control to the middle of your chest with elbows at roughly 45 degrees.
- 3Press back up to straight arms over your chest.
Watch out for
Use a spotter or set the safety pins. Getting stuck under a loaded bar is the most common serious gym accident.
0/3
Start here
First time doing this
3 sets·6-10 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps