How to perform Barbell Bench Press with proper form

Setup:

1. Lie on a flat bench with your feet flat on the floor.
2. Grip the barbell slightly wider than shoulder-width apart.
3. Position the barbell over your chest with arms fully extended.

Unrack the Bar:

1. Engage your core and push your feet into the floor.
2. Lift the barbell off the rack and move it above your chest, keeping your elbows locked.

Lowering Phase:

1. Inhale and slowly lower the barbell to your chest.
2. Keep your elbows at a 75- to 90-degree angle to your torso.
3. Maintain control and avoid bouncing the bar off your chest.

Pressing Phase:

1. Exhale and push the barbell back to the starting position.
2. Keep your shoulder blades retracted and pressed against the bench.
3. Ensure your wrists are straight and aligned with your elbows.

Final Position:

1. Finish with the barbell directly above your shoulders.
2. Maintain a stable position with your feet planted.

Tips:

• Avoid arching your back excessively.
• Keep your neck neutral, not straining either way.
• Focus on a smooth and controlled motion throughout the exercise.