3:2:0 Bench Press

Starting Position 1. Lie on the bench with your feet firmly planted on the floor. 2. Grip the barbell slightly wider than shoulder-width, holding it above your chest. During the Exercise 1. Lower the barbell to your chest slowly over 3 seconds. 2. Pause with the barbell at your chest for 2 seconds, focusing on muscle engagement. 3. Push the barbell back up quickly to the starting position. Breathing Tips Inhale as you lower the barbell, and exhale as you push it up.