Bench Press – Barbell
- Lie on a flat bench with your feet firmly planted on the ground.
- Grip the barbell with your hands slightly wider than shoulder-width apart, with your palms facing away from your body.
- Lift the bar off the rack and hold it directly above your chest with extended arms.
- Slowly lower the bar down to your chest, keeping your elbows close to your body.
- Pause briefly when the bar touches your chest.
- Push the bar back up to the starting position by extending your arms.
- Repeat.
Notes
Ensure your back is flat against the bench, and your feet are firmly planted on the ground. Keep your core tight, and your elbows close to your body throughout the movement. Exhale as you push the bar away from your chest, and inhale as you lower it down.
Primary Muscles
- Chest
- Shoulder - Front
Secondary Muscles
- Tricep
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