Barbell bench press

Press the load away from the chest on a stable path and control the return to a comfortable depth. Keep the shoulders and shoulder blades organized throughout the movement. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load chest, shoulders and triceps without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity.