GORILLA BARBELL CLUB

Exercise Technique · 5 min read

Bench press technique

Set up tight, touch consistently, press strong.

Setup

Eyes under the bar
Squeeze shoulder blades back and down — keep them there
Slight arch, butt on the bench, feet planted firmly
Grip so forearms are vertical at the bottom

The descent

Un-rack with straight arms, then lower under control to your lower chest/sternum. Elbows sit roughly 45–70° from your body — not flared straight out.

The press

Drive your feet into the floor, press the bar back toward your face slightly as it rises, and lock out over your shoulders.

Safety

Always use a spotter or safety pins for heavy sets
Never use a thumbless grip
Don't bounce the bar off your chest

Key takeaways

Shoulder blades back and down.
Forearms vertical at the bottom.
Use leg drive — keep your butt down.
Spotters or safeties every heavy set.

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General education only — not medical advice.