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Barbell Bench Press

ChestTricepsFront deltsBarbell, bench

Reference video coming soon

Perfect formReference

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Film 2–3 reps from the side. Max 60 seconds.

MP4 or MOV, up to 60 s and 100 MB. Your video never leaves your phone.

How to film

Angle
side on
Height
Bench height
Distance
2–3 m away
  • Film from the side, level with the bench
  • Bar, elbows and feet all in frame
  • Have a spotter, never film alone with a heavy load
  • Good light, fitted clothing, nobody else in shot

Key points

Setup

  1. 1Eyes under the bar, feet planted
  2. 2Shoulder blades pinched and down, slight arch
  3. 3Grip so forearms are vertical at the bottom

Execution

  1. 1Lower the bar to the lower chest under control
  2. 2Elbows about 45–70° from the body
  3. 3Touch, then press up and slightly back over the shoulders
  4. 4Glutes stay on the bench

Common faults

  • Partial range

    Bar stops short of the chest.

  • Soft lockout

    Arms never fully straighten.

  • Elbows flared to 90°

    Upper arms perpendicular to the torso.

  • Hips lifting

    Glutes come off the bench.