Barbell Bench Press

The most-asked-about lift in every gym. Touch, press, lockout.

How to do Barbell Bench Press

1. Lie back with your eyes under the bar, feet planted, shoulder blades pinched.
2. Grip just wider than shoulders and unrack to straight arms.
3. Lower the bar to your mid-chest under control.
4. Press back to lockout without bouncing it off your ribs.

Where reps get stolen

The chest bounce. Using your ribcage as a trampoline can add 10 kg to your 'max' and nothing to your chest.

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