Mastering the Bench Press: A Step-by-Step Guide

1. Lie Down on the Bench

- Position yourself on a flat bench under the barbell.

- Position your head, shoulders, and buttocks on the bench.

2. Grip the Barbell

- Overhand grip

- Index finger wraps around the smooth part of the bar

- Grip at shoulder width

- Slightly bend elbows

3. Unrack the Barbell

- Push through your heels, extend arms while keeping back stable.

- Raise bar off J-hooks and over chest/eyes

4. Lower Barbell to Chest

- Keep eyes focused toward the bar

- Lower bar to below chest keeping arms close to body

- Maintain a stable back and core

5. Press Barbell Back to Starting Position

- Press and straighten arms until bar is overhead

- Do not let bar come to a complete stop at top of movement