Exercise/Body/Strength/Barbell Bench Press
Barbell Bench Press
- Practice a horizontal barbell press with a repeatable grip, stable support, and controlled bar path.
Setup
- Set the bench and rack so you can unrack without reaching excessively. Use rack safeties or a capable spotter. Lie with feet planted, shoulders supported, and hands slightly wider than shoulder width; wrap the thumbs around the bar.
Practice
- Lower the bar slowly toward the chest while keeping wrists stacked over forearms, then press upward. Keep the hips on the bench and avoid bouncing the bar off the chest.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- A machine chest press is a substitute when a suitable rack or spotter is unavailable. Start with a light bar to establish a repeatable grip and bar path.
Sources