- You can either use a free-standing bench with a barbell or a bench press machine. Lie down on the bench and make sure you have a comfortable grip on the barbell. You should hold this just wider than shoulder width apart, and the bar should be placed over the middle of your chest (image 1).
- In a controlled motion, push the bar straight up from your chest until your arms are straight, and keep your butt and shoulders on the bench. (image 2)
- Hold this for 5 seconds before slowly bringing the weight back down to your mid-chest. This is 1 rep.
- Once you are able to complete this exercise comfortably, try adding more weight onto the bar.
