Bench Press

  1. 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).
  2. 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)
  3. Hold this for 5 seconds before slowly bringing the weight back down to your mid-chest. This is 1 rep.
  4. Once you are able to complete this exercise comfortably, try adding more weight onto the bar.