Barbell Bench Press

Position yourself on the bench with your feet firmly on the ground and your back flat. (The bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench.)

Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed. Position the bar over your chin or upper chest, keeping your elbows and wrists straight.

Inhale, and lower the bar slowly until it just touches your chest below your armpits. As you lower, flare your elbows out slightly to build pectoral strength. Next, exhale and press the bar up, keeping your wrists straight and your back flat.

Barbell Bench Press