Barbell Bench Press

01 / Set up

Build the position.

1. Place the bench and rack so the feet, head, bar path, safeties, and return route remain clear before you load the bar.
2. Set the hands and upper back on the bench, then rehearse the unrack and empty-bar touch point with a spotter or the declared support plan.

02 / Execute

Do the work.

1. Unrack with the shoulders organized and move the bar to the start position without losing the planned foot and bench contact.
2. Lower toward the controlled touch point while the elbows, wrists, and bar remain inside the range you can repeat.
3. Press the bar back along the same path, finish the repetition, and return it to the rack only when the hooks are visibly aligned.

03 / Troubleshoot

Common ways it drifts.

• Choosing a load that requires a rushed handoff or an uncontrolled touch point
• Letting the wrists fold or the feet slide while trying to finish a repetition
• Returning the bar before the rack hooks are lined up