Barbell Bench Press

How to perform

1. Lie on a flat bench with feet planted firmly on the floor.
2. Grip the bar slightly wider than shoulder width and unrack it.
3. Lower the bar with control to mid-chest while keeping shoulder blades retracted.
4. Press the bar upward until the arms are extended without locking aggressively.

Tips

• Keep your shoulder blades pinched throughout the set.
• Control the eccentric; avoid bouncing off the chest.