How to do it
- Set the bench to about 30 degrees and sit with your eyes just in front of the bar.
- Grip slightly wider than shoulder width and pin the shoulder blades back and down.
- Unrack and hold the bar over the upper chest with straight arms.
- Lower to the top of the chest, below the collarbones, with the elbows slightly tucked.
- Press straight up over the shoulders without letting the chest sink.
Common mistakes
- Setting the bench so steep it becomes a shoulder press.
- Lowering the bar to the neck or the lower chest.
- Losing the shoulder-blade position at the top.
- Bouncing out of the bottom.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Add load, or pause each rep on the chest.
Easier: Incline dumbbell press, which lets the wrists and shoulders find their own path.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Use safety arms set just below the lowest bar position.
- Lower the angle if you feel a pinch at the front of the shoulder.
Swaps
Full gym: Barbell bench press, Incline dumbbell press, Dumbbell bench press, Machine chest press, Cable fly, Pec deck, Dumbbell fly, Push-up, Incline push-up, Dip