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Bench press


Bench press - if you perform the exercise properly you will work your chest.

The flat press strongly stresses the middle part of the chest
 
What you need for bench press :
  • A barbell
  • A flat bench

how to do it
  • Lie on a flat bench with your back flat and your feet on the floor. Keep your back flat against the bench throughout
     
  • Grasp a barbell with your arms extended, slightly wider than shoulder width. This is the start position
     
  • Slowly lower the bar until it lightly touches your chest. DO NOT bounce the bar on your chest!
     
  • From this position forcefully press the bar back to the starting position. Pause briefly and repeat
    		•
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