A compound horizontal pressing exercise performed with a barbell on a flat bench.
Lie flat on a bench with your feet firmly planted on the ground.
Grip the barbell with hands slightly wider than shoulder-width apart.
Unrack the barbell and hold it directly above your chest with arms fully extended.
Lower the barbell slowly to your chest, keeping elbows at about a 45-degree angle to your body.
Pause briefly when the barbell touches your chest.
Press the barbell back up to the starting position by extending your arms, ensuring they are fully locked out at the top.
Repeat for the desired number of repetitions.
Ensure your back remains flat against the bench throughout the exercise.
Keep your core engaged to maintain stability and support during the lift.
Avoid flaring your elbows too wide to reduce shoulder strain.
Focus on controlled movements, both when lowering and pressing the barbell.
Use a spotter for safety, especially when lifting heavy weights.
Warm up properly before performing heavy sets to prevent injury.
The barbell bench press is the standard horizontal press for the chest, triceps and front delts, and the lift where adding weight over time is easiest to track. The common fault is lifting the hips off the bench or arching hard to grind out a rep — it shifts the load into the lower back and means the weight is too heavy. Before you unrack, pull your…
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