Barbell bench press

How to do it

1. 1 Lie on your back on a bench with knees bent and feet placed on the ground.
2. 2 Hold the barbell with arms at your sides (nearly 90 degrees), elbows bent (almost 90 degrees), and hands slightly wider than shoulder-width.
3. 3 Slowly lift the barbell towards the ceiling by straightening the elbows until your elbows are fully extended/straight. Return to the starting position and repeat.

Tips

• Keep your feet pressed onto the ground throughout the exercise.
• While lowering the barbell, stop when your elbows come just under the bench.
• Maintain a smooth breathing rhythm throughout the exercise.