Chest · Intermediate

Barbell Bench Press

Chest · also Triceps, Front Delts

Equipment: Barbell, Flat Bench, Rack

How to do it

• Feet flat, shoulder blades pulled back and down
• Grip just wider than shoulders, wrists stacked over elbows
• Lower the bar to the lower chest, elbows about 45°
• Press up and slightly back toward the rack

Common mistake

✕ ELBOWS FLARED 90° → ✓ TUCK ELBOWS TO ~45°

Starting point: 3 sets × 6–10 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, exrx.net.