Bench Press

Grip the bar with opposing fingers and thumb. Do not put thumb round the same side of the bar as fingers.

Keep your head, back and buttocks on the bench through the whole range of the movement. Avoid arching.

Straighten your arms to raise the barbell from the rack and hold at arms length directly over your mid chest line (sternum)

Your arms should bend while allowing your arms to face directly verticle facing the ceiling, perpendicular to the floor.

The weight should come to rest under control and not touching your chest. There should be no bouncing of the weight off your chest.

The barbell should travel in a smooth and straight path upwards and slightly back toward your upper chest.

You should stop just before your elbow joints lock out to maintain tension upon the muscle and not the joints.