Bench Press

Lie flat on the bench with your feet firmly on the floor. Grip the barbell with hands slightly wider than shoulder-width.

1. Unrack the bar and hold it straight over your chest with your arms locked.
2. Lower the bar slowly to your mid-chest, keeping your elbows at a 45-75 degree angle from your body.
3. Press the bar back up to the starting position until your arms are fully extended.

• Keep your shoulder blades retracted and down.
• Maintain a slight arch in your lower back.
• Drive your feet into the floor.

• Bouncing the bar off your chest.
• Flaring your elbows out to the sides.
• Lifting your hips off the bench.