How to perform the bench press

  1. 1

    Plant your feet before unracking

  2. 2

    Keep your upper back tight on the bench

  3. 3

    Lower the bar to your lower chest

  4. 4

    Press up and slightly back

Common mistakes

  • Losing tension at the bottom
  • Flaring the elbows too early
  • Changing the touch point every rep

Alternatives

Incline dumbbell pressMachine chest pressPush-up