push Pattern
Barbell Bench Press
Primary Targetchest
Equipmentgym
SETUP & EXECUTION
Initial Phase
- 01Lie on the bench with eyes directly under the bar.
- 02Grip the bar slightly wider than shoulder-width.
- 03Retract your scapula (pinch shoulder blades) and plant feet firmly.
Movement Phase
- Unrack and stabilize the bar over your shoulder joints.
- Lower the bar to the mid-chest/sternum area.
- Press the bar back up in a slight arc toward the shoulders.
Form Deviation Analysis
- ×Bouncing the bar off the chest.
- ×Butt lifting off the bench during the press.
- ×Elbows flaring out excessively.
Safety Protocols
Ensure safety pins are set or a spotter is present for heavy loads.
Contraindicationsshoulder pain