BENCH PRESS
The horizontal barbell press. Primary upper body push movement at Hoplite Standard and above.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Lie on the bench with eyes under the bar.
- 2
Grip slightly wider than shoulder width. Wrists straight.
- 3
Unrack the bar and position it over the lower chest.
- 4
Lower the bar to the chest under control — touch, do not bounce.
- 5
Press back to full lockout.
- 6
Maintain a slight arch in the lower back, feet flat on the floor.
THE STANDARD
Bar must touch the chest each rep. Full lockout at the top. No bouncing the bar off the chest.
COACHING CUES
COMMON MISTAKES
Bar not touching the chest — partial range of motion.
Bouncing the bar off the chest — controlled touch only.
Wrists bending back — keep them straight.
Feet leaving the floor — maintain contact throughout.
SCALING / SUBSTITUTIONS
Dumbbell press for athletes without a spotter or rack.
Push-up to build the pressing pattern before adding barbell load.
Reduce load and focus on full range of motion.
300WOD APPLICATION
The bench press is the primary horizontal push movement at Hoplite, Elite, and Spartan Standards.
EXERCISE INTELLIGENCE
Bench press strength is a key indicator of upper body push capacity in the 300WOD system.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary