Strength
Bench Press
The bench press trains chest, shoulders and triceps. A stable shoulder girdle beats max ego load.
Setup
- Eyes under the bar, feet planted.
- Pinch shoulder blades down and back — proud chest.
- Slight upper-back arch, glutes stay on the bench.
Execution
- Bar path toward lower chest / sternum, not the neck.
- Elbows about 45–70° to the torso — not flat 90°.
- Lower with control, press cleanly.
- Wrists stacked over elbows.
Common mistakes
- Shoulders rolling forward
- Hips lifting off the bench
- Bouncing the bar
- Unstable feet
Progressions
- Dumbbell bench or floor press for control
- Paused reps on the chest
- Change grip width deliberately only