Chest
Barbell
Barbell bench press
Classic barbell bench press - the basic exercise for the chest.
Setup
Use a flat bench, lie flat, eyes roughly under the bar.
Shoulder blades together and down, light chest tension, feet flat on the floor.
Grip the bar slightly wider than shoulder-width with an overhand grip.
Safely lift the bar from the rack, stabilize it over the mid-chest.
Wrists straight over the elbows, core tight.
Execution
Lower the bar under control to your mid-chest, keeping elbows at a 45-degree angle.
Reverse direction just before touching your chest.
Press up until arms are almost locked.
Pause briefly at the top; keep shoulder blades set.
Breathing: Exhale on the press, inhale on the descent.
