How to Perform

Set up: Lie on the bench with your eyes directly under the bar. Plant your feet firmly on the floor. Retract your shoulder blades and create a slight arch in your upper back.
Grip: Grip the bar slightly wider than shoulder width. Wrap your thumbs around the bar.
Unrack: Straighten your arms to lift the bar off the rack. Position the bar directly over your shoulders.
Lower: Slowly lower the bar to your mid-chest (roughly nipple line), keeping your elbows at about 45 degrees.
Press: Drive the bar back up in a slight arc towards your face, locking out over your shoulders.

Common Mistakes

Flaring elbows to 90 degrees — keep them at 45-75 degrees to protect your shoulders
Bouncing off the chest — control the descent and pause briefly at the bottom
Lifting your bum off the bench — maintain contact with the bench throughout
No leg drive — push your feet into the floor for stability and power

Equipment	Why You Need It	Our Pick	Review
Wrist Wraps	Stabilises the wrist joint under heavy pressing loads	Gymreapers Wrist Wraps	Read Review
Chalk	Improves grip on the bar and prevents slipping	Liquid Grip	Read Review