Barbell bench press

Barbell bench press. Train chest, triceps, shoulders with a controlled range. Choose a load that allows stable technique throughout the set.

Level

Intermediate

Equipment

Barbell

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Plant your feet and support your upper back on the bench.
2. Keep elbows slightly below the shoulder line within a comfortable range.
3. Press the load up and lower with control.

Common mistakes

• Bouncing the load off your chest.
• Losing stable foot or shoulder support.