Steps to perform
1. Setup - Set a bench to a 30-45° incline, feet pushing into the ground, grip the bar slightly wider than shoulder-width, and retract your shoulders. Eyes should be directly under the bar.
2. Unrack & Lower - Unrack the bar and lower the bar to your upper chest, think about snapping the bar to prevent the elbows flaring too wide, elbows should be at a 45° angle.
3. Press - Exhale and push the bar up until arms are fully extended, think about driving the elbows inwards as you drive up.
Common mistakes to avoid
1. Aiming the bar path too high on the chest puts stress on joints; aim for the upper chest, not near the neck.
2. Overarching the lower back places stress on the lower back - engage your core.
3. Not controlling the eccentric phase reduces effectiveness; lower the bar with control.
4. Using a grip that’s too wide or too narrow affects strength and safety; a slightly wider-than-shoulder-width grip is optimal.