Lie flat on your back on a bench with your feet firmly planted on the floor, positioned so that your eyes are directly under the barbell. Grip the barbell with a slightly wider than shoulder-width grip, palms facing away from you, ensuring your hands are evenly spaced on the bar.
Place your feet flat on the floor, slightly wider than shoulder-width apart. Engage your legs and glutes, pushing your feet into the floor to create a strong foundation.
Maintain a natural arch in your lower back, keeping your shoulders and glutes in contact with the bench. Retract your shoulder blades and tuck them firmly into the bench for stability.
Form tips
Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
Ensure your feet are firmly planted on the floor to provide stability and prevent your lower back from arching excessively.
Ensure your head remains in contact with the bench, and avoid lifting it during the press.
