Barbell Bench Press.

Make every rep count.

1. 01

   Lie flat with your eyes under the bar. Grip it just outside shoulder width and wrap your thumbs.

2. 02

   Set your base: pinch your shoulder blades together and drive them down into the bench. Keep your chest proud and upper back tight.

3. 03

   Take a big breath and brace. Have your spotter help with the lift-off so you don’t lose tightness.

4. 04

   Let the bar settle over your shoulders, then double-check: shoulder blades pinned, wrists stacked over elbows.

5. 05

   Lower with control: unlock your elbows and bring the bar down in a straight line to the base of your sternum, lightly touching your chest.

6. 06

   Press up: drive your feet into the floor for leg drive, press your body into the bench, and extend the elbows to push the bar back up in a straight line.

7. 07

   Reset your breath and tightness each rep, and repeat for your target reps.