Barbell bench press knees bent

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. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in chest and triceps; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.