Bench press

4 × 6-10  ·  Equipment: Barbell & plates, Bench

Muscle groups: Chest · Arms

How to do bench press

1. Lie on the bench with your feet firmly on the floor and your shoulder blades retracted and resting on the bench.
2. Grip the bar slightly wider than shoulder width and unrack it.
3. Lower the bar with control until it touches your chest at nipple level.
4. Keep your elbows at about 45 degrees from your torso and your wrists firm in line with your forearms.
5. Press the bar up and slightly back until your elbows are extended without locking.
6. Exhale as you press and keep your shoulders and glutes supported at all times.
7. Rack the bar when you finish the set.

Mistakes to avoid

• Don't flare your elbows to 90 degrees or tuck them fully; 45 degrees protects the shoulder.
• Don't bounce the bar off your chest or overarch your back by lifting your hips off the bench.
• Don't lock your elbows at the top or bend your wrists back; keep them firm.
• Use a spotter or a rack when lifting heavy loads and stop if you feel shoulder pain.

Progression

• Start with an empty bar or light load to master your technique.
• Add 2.5 kg per side each week once you complete the rep range.
• Do 4 sets of 6-10 reps and increase the load when you hit the top of the range with good control.
• Once strength is stable, lower with a 2-3 second tempo and use paused reps on the chest.