Barbell bench press

How to do it

1. Lie on the bench with your eyes under the bar and your feet planted.
2. Grip the bar a little wider than your shoulders and lift it over your chest.
3. Lower it slowly to your mid-chest with your elbows slightly tucked.
4. Press the bar back up until your arms are straight.

Form tips

• Pull your shoulder blades together and keep them pinned to the bench.
• Always use a spotter or safety bars for heavy sets.

Muscles worked