Barbell Bench Press
The classic press — done with a setup most people skip and shoulders will miss.
Chest, Shoulders, TricepsBarbell + BenchIntermediate
Setup
- Eyes under the bar; feet planted and driving.
- Shoulder blades pinched back and down — stay on that shelf.
- Grip so forearms are vertical at the bottom.
How To Do It
- Lower to the lower chest, elbows ~45°.
- Touch, don't bounce.
- Press up and slightly back toward the rack.
Breathing
Inhale down, exhale through the press.
Common Mistakes
- Flared 90° elbows — shoulder grinder.
- Losing the shoulder shelf mid-set.
- Butt flying off the bench.
Coach Sam's cue: Meet the bar with your chest, then throw it to the ceiling.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.