Barbell bench press forms the cornerstone of any weight lifting program that wants to build strength in the upper body using a compound movement.
Lie on a bench with a barbell racked on top
Lift the barbell up from the rack while locking your arms to prevent them from moving forward
Bring the bar down slowly until the bar touches your chest.
Slowly push the bar back to the top while squeezing your chest
Repeat movement as needed, de-load and re-rack the weights.
Start with low weight and high reps if you're just starting out as this will allow you to gauge your strength
Always ensure that your hands form a complete lock around the barbell with thumbs and fingers around the bar.
Medium length grip is ideal for starting out. Keep it simple!
Do you have more tips? Post in the comment below.
Lever Chest Press
Wide Grip Chest Dip