The barbell bench press involves lowering a weighted barbell to your chest and pushing it back up.
Proper Barbell Bench Press Technique
Here's a step-by-step breakdown:
- Starting Position:
- Lie flat on the bench with your feet planted firmly on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Your eyes should be directly under the bar.
- Unracking the Bar:
- Lift the bar off the rack with straight arms.
- Bring the bar over your chest.
- Lowering the Bar:
- Inhale as you slowly lower the bar towards your chest.
- Bring the bar down to nipple line.
- Aim for a 90-degree angle at your elbows.
- Pushing the Bar Up:
- Push straight up.
- Exhale as you push the bar back to the starting position.
Key Points
- Bar Path: The bar should travel in a straight line down to your chest and straight back up.
- Elbow Position: Avoid flaring your elbows out excessively. Keep them tucked slightly to protect your shoulders.
- Breathing: Inhale as you lower the bar and exhale as you push up. This helps to maintain intra-abdominal pressure.
- 90-degree Angle: As shown in the provided reference, aim for 90-degree at your elbows when the bar is at chest level.
- Controlled Movement: Lower and push the weight under control. Avoid bouncing off your chest.
Example From the Reference
The reference video highlights that you should bring the bar down to your nipple line and to a 90-degree elbow angle. You should also breath in on the way down and out as you push up.
Summary Table
| Stage | Action | Breathing |
|---|---|---|
| Starting | Lie on bench, grip bar, unrack | |
| Lowering | Lower bar to chest | Inhale |
| Pushing | Push bar back up | Exhale |
