A compound strength exercise that targets the chest, shoulders, and triceps through a controlled pressing movement while lying on a bench.
Lie on a flat bench with feet planted firmly on the ground. Grip the barbell slightly wider than shoulder-width with palms facing forward. Lower the bar to your chest with controlled movement, then press it back up to the starting position while maintaining proper form.
Lie supine on a flat bench with feet planted on the ground, grip the barbell with hands slightly wider than shoulder-width apart, and hold the bar at arm's length above your chest.
Return to the starting position with arms fully extended, maintaining the same grip width and body position throughout the movement.
Keep your core tight, retract your shoulder blades, control the descent, press through your palms, maintain a stable base
Bouncing the bar off chest, flaring elbows too wide, arching back excessively, lifting hips off bench, uneven bar path
Increase weight gradually, try pause reps, add chains or bands for variable resistance, perform board presses for partial range training.
Use dumbbells instead of barbell, perform push-ups, use a resistance band, or perform the movement with lighter weight to focus on form.
Always use a spotter when lifting heavy weights. Maintain proper shoulder blade retraction to protect shoulder joints. Stop if you experience pain in shoulders, wrists, or chest. Ensure the bench is stable and properly positioned.