Bench Press (Barbell)
Also called Barbell Bench Press, BB Bench Press
How to do it
Lie on a flat bench with your feet planted, shoulder blades set, and hands slightly wider than shoulder width on the bar. Lower the bar under control to your lower chest, then press it back to straight arms. Keep your wrists stacked, hips on the bench, and use safeties or a spotter for heavy sets.
Setup
Eyes under the bar, shoulder blades pinned back and down, feet flat and driving into the floor. Grip just outside shoulder width with the bar stacked over your wrists, not behind them.
Where you should feel it
Across the mid-chest through the drive, with the triceps taking over near lockout. If your front shoulders burn first, the bar is drifting toward your face.
When to use it
Your main horizontal press for upper-body strength. Program it early in a session in the 3-6 rep range when strength is the goal, 6-10 when size is.