Bench Press

Starting Position 1. Lie on the bench so that your eyes are directly under the barbell. 2. Plant your feet firmly on the ground, ensuring your hips and shoulders are in contact with the bench. 3. Grip the barbell slightly wider than shoulder-width apart. 4. Before lifting the barbell, retract your shoulder blades to puff out your chest. During the Exercise 1. Slowly lower the barbell towards your chest, keeping your elbows at about a 45-degree angle. 2. Stop just before the barbell touches your chest, then use your chest muscles to press the barbell back up. 3. Do not fully extend your arms; keep them slightly bent. Breathing Tips Inhale as you lower the barbell, and exhale as you press it back up.