EXERCISE · BARBELL
Bench Press
Lie flat with your head, upper back and glutes on the bench. Pull your shoulder blades back and down and lift your chest toward the ceiling — that moderate arch is what keeps the work on your chest instead of your shoulders, and it should come from your upper back, not from hyperextending your lower back. Plant your feet flat underneath your knees; they are your anchor for the whole lift. Grip a little wider than shoulder-width, thumbs wrapped, wrists straight. Keep your elbows somewhere between tucked and flared — the exact angle depends on your arm length and shoulder structure, so there is no single correct number. Lower the bar under control to around your lower chest or sternum; the contact point varies by individual. Drive through your feet on the way up and lock out with your elbows, not by shrugging your shoulders off the bench.