Barbell Bench Press

  1. Begin sitting at edge of bench (you probably won’t hit your head if you sit at the edge!)
  2. Lay back onto bench
  3. Slide backward until eyes are under bar
  4. Separate legs so you have a wide, sturdy base
  5. Place hands a straight thumb’s distance from the edge of the knurl, grip the bar and squeeze it
  6. Arch back as much as possible
  7. Pinch shoulder blades together
  8. Take bar off rack and let the bar settle directly above shoulders, ring part of your fingers facing the ceiling
  9. Inhale – bring bar to bottom of sternum
  10. Press bar back up to locked elbow position
  11. Exhale
  12. Inhale again before the next rep


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