Barbell Bench Press

How to do it

1. Lie flat on a bench with your feet planted firmly on the floor. Grasp the barbell with a grip that is slightly wider than shoulder width apart. Lift the bar off the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, slowly lower the bar to your mid-chest, keeping your elbows at about a 45-degree angle to your body.
3. After a brief pause, push the bar back to the starting position as you exhale. Focus on pushing with your chest muscles. Lock your arms at the top and squeeze your chest.
4. Repeat for the recommended amount of repetitions.
5. When you are done, place the bar back in the rack.