(703) 266-0118 jamieb@thenzone.com
Barbell Bench Press


  • Set a barbell to a height on the rack so when un-racking, you can press up on the bar comfortably.
  • Lie down on the bench with shoulder blades squeezed together to create a base and keep feet flat on the ground.
  • Squeezing your shoulder blades together will keep your shoulders and back tight.
  • Grasp the bar so hands are just at shoulder width or just outside shoulder width apart.


  • Un-rack the weight by pressing up and pull the bar the bar just below mid-chest level.
  • On the eccentric, squeeze the lats in and pull the weight with your elbows to the body so the bar just comes at the bottom of the chest.
  • Push up by driving your back into the pad.
  • Return to the starting position. Perform this for necessary reps.


  • After completion, push the weight straight back to the rack.