Barbell Bench Press
The most famous gym chest exercise. Do it only after you are comfortable with machines or dumbbells, and always with a spotter (someone to help).
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Lie on a flat bench with your eyes under the bar and feet flat on the floor.
- Grip the bar a little wider than your shoulders. Squeeze your shoulder blades together.
- Lift the bar off the rack and hold it over your chest with straight arms.
- Slowly lower the bar to the middle of your chest, elbows at about 45° from your body.
- Press the bar back up over your chest.
Breathing: Breathe in as you lower the bar, breathe out as you press up.
How much to start with: 2–3 sets × 8–10 reps, starting with an empty bar
❌ Common mistakes
- Bouncing the bar off your chest.
- Lifting your hips off the bench as you press.
- Bending your wrists back.
⚠️ Safety
- Always lift heavy with a spotter or inside a rack with safety bars.
- If you are alone, only use a weight you could easily lift 12 times.