The barbell bench press is the foundational upper-body push movement in the Earn The S program. Lie flat on the bench with eyes under the bar. Grip just outside shoulder width. Unrack with locked elbows, lower the bar with control to mid-chest, then drive explosively back to lockout. Every rep is coached for bar path, arch, and leg drive.
MUSCLES WORKED
Primary
- Pectoralis major
- Anterior deltoid
- Triceps brachii
Secondary
- Serratus anterior
- Coracobrachialis
EQUIPMENT
Barbell, flat bench, safety rack
EARN THE S STANDARDS
BRONZE1.0× bodyweight
SILVER1.25× bodyweight
GOLD1.5× bodyweight
COACHING POINTS
Feet flat on the floor — drive through your legs
Retract and depress your shoulder blades before unracking
Bar touches mid-chest, not the throat or lower sternum
Elbows at roughly 45–75° — not flared, not tucked
Full lockout at the top — no soft elbows
Controlled descent: 2–3 seconds down, explosive up