Recommended Sets
n/a
Chest
Bench Press
barbell - push - Chest
barbell
push
Chest
B
Recommended Reps
5-10
Rest Time
90-180 seconds
Secondary Muscles
Triceps, Front Deltoids, Upper Chest, Serratus Anterior
Instructions
Lie flat on a bench with your eyes under the bar. Plant your feet firmly on the floor and keep your upper back tight. Grip the bar slightly wider than shoulder-width. Unrack the bar and lower it under control to your mid-chest. Keep your elbows slightly tucked and wrists stacked over your elbows. Press the bar back up until your arms are extended, maintaining control throughout the movement.
Coaching Cues
- Keep your feet planted
- Squeeze your shoulder blades together
- Lower the bar with control
- Touch the bar to the mid-chest
- Drive the bar up and slightly back
- Keep wrists straight
- Do not bounce the bar off your chest
Common Mistakes
Flaring the elbows too wide. Bouncing the bar off the chest. Lifting the hips off the bench. Using too much weight. Losing upper back tightness. Letting the wrists bend backward. Not controlling the lowering phase.
