Tsunami Barbell
    Barbell Bench Press
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    Chest
    Compound Movement

    BARBELL BENCH PRESS

    The primary horizontal pressing movement. Builds chest, shoulder, and tricep strength.

    KEY TARGETS
    • Primary MuscleChest
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Lie on bench with eyes under bar. Plant feet flat. Arch upper back, squeeze shoulder blades.

    Grip bar slightly wider than shoulder width.

    Execution

    Unrack bar with straight arms. Lower to lower chest, keeping elbows at 45-75 degrees. Touch chest, pause briefly, then press up and back toward face.

    Image

    Key Cues

    • Shoulder blades pinched together throughout

    • Maintain upper back arch

    • Bar path: slight diagonal from chest to over shoulders

    • Leg drive: push feet into floor for stability

    • Control the descent—2-3 seconds down

    Common Mistakes

    • Flaring elbows to 90 degrees (shoulder stress)

    • Bouncing bar off chest

    • Losing back arch and shoulder blade position

    • Pressing bar straight up instead of back

    • Feet moving during the lift

    READY TO LIFT?

    Add the Barbell Bench Press to your next training cycle. The next week can change from what you logged.

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