How to perform the Barbell Bench Press
- 1Lie on a flat bench with your eyes roughly under the bar, feet planted on the floor, grip the bar a bit wider than shoulder-width, and gently squeeze your shoulder blades together while keeping a small, natural arch in your lower back. Wrap your thumbs around the bar, keep your wrists straight over your forearms, and brace your abs like you’re about to be lightly punched.
- 2Unrack the bar and hold it over your upper chest with straight arms, then inhale as you slowly lower it to about mid-chest over 2–3 seconds, lightly touching your chest without bouncing. Exhale as you press the bar back up in 1–2 seconds, pushing the bar slightly toward your shoulders so it ends up back over your upper chest with your arms straight but not jammed locked out hard at the top.
Coach tips
- Keep your elbows angled about halfway between tucked to your sides and straight out to the sides to protect your shoulders and keep your chest doing the work.
- Think about pushing your feet into the floor and your back into the bench as you press to feel stronger and more stable.
- Start with a weight you can fully control, use a spotter or safety bars when possible, and never let the bar drift toward your neck.
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One rep, one set. Hypro turns the Barbell Bench Press into measurable progress, week after week.
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Hypro suggests your next Barbell Bench Press weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
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