Bench press safely

The bench press develops the chest, shoulders and triceps. Safety is based on the right position, a controlled bar path and a spotter for heavy weights.

You will need

• Bench press rack and bar
• A spotter or the rack's safety bars
• Sturdy shoes

Steps

1. Get on the bench

   Lie down so that your eyes are under the bar. Your feet are firmly on the floor and your glutes stay on the bench throughout the movement.

2. Choose your grip width

3. Squeeze your shoulder blades together

4. Lift the bar out of the rack with control

5. Lower the bar to your chest

6. Press up

7. Use a spotter or safety bars

8. Increase the load moderately

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