One move
Barbell Bench Press
How to read ahead. Do to go one move at a time.
Lie on a bench, lower the bar to mid-chest, then press to lockout. Elbows stay under the bar, not flared to a T. Shoulder blades stay on the bench.
Option. Shoulders pinch at the bottom? Floor press — elbows stop on the floor, so the upper arm never drops past the torso. Use Dumbbell Floor Press if that is what you have. Empty or light bar first. Switch to Dumbbell Bench Press or Push-Ups if the bar is too much. Grip about shoulder-width, not a wide flare.
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1
Lie on the bench with eyes under the bar, feet on the floor. Grip about shoulder-width. Unrack and hold the bar over the chest with locked elbows. Shoulder blades stay on the bench.
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2
Lower the bar to mid-chest. Elbows stay under the bar. Wrists stay stacked over the elbows, not folded back.
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3
Pause a breath on the chest. Press to lockout. Exhale as you press.
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4
Keep the bar over mid-chest — not toward the face, not toward the belly.
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5
Rack the bar the same way you unracked it. A spotter is welcome.
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6
Stop or drop to a floor press if the shoulders pinch or the wrists fold back.