# Bench Press

The barbell press — lying on the flat bench, lower the bar to the chest
and press it back to straight arms.

- **Category:** Main circuit
- **Type:** Free-weight horizontal press
- **Targets:** Chest, front delts, triceps
- **Prescription:** 4 × 6–8
- **Defaults:** 4 × 6 weighted

## Setup

Lie with eyes under the bar, feet flat on the floor, shoulder blades
pinched back and down. Grip a little wider than shoulder-width and
unrack to straight arms over the shoulders.

## Execution

1. Lower the bar under control to the mid-chest, elbows about 45° from
   the body.
2. Touch lightly — no bounce.
3. Press back up and slightly toward the face to lockout over the
   shoulders.

## Cues

- Shoulder blades stay pinched against the bench the whole set.
- Wrists stacked over elbows; bar sits low in the palm.
- Feet drive quietly into the floor.

## Common Mistakes

- Bouncing the bar off the chest.
- Elbows flared straight out at 90°.
- Hips lifting off the bench.

## Progression

Add small plates while every rep touches and locks out; a spotter or
safety pins once the loads get honest.
