Lie on a flat bench, with an attachedbarbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
Hold the bar, equal distance apart from both sides keeping your palms facing forward.
Remove the bar from the barbell rack and position it directly over your chest with your arms fully straight and do not lock your arms.
The Movement Of The Exercise
Slowly lower the bar down to your chest moving your elbows down and away from the body. The bar should just touch your upper chest above your chest nipples. Hold for 1-2 sec.
Push the bar upwards over your shoulders to the starting position.
Tips on barbell bench press
Keep your hips firm on the bench,lifting the hips can lead to lower-back strain.
Do not move or arch your back as you push the bar upwards .
Do not bounce the bar off your chest as it can decrease the amount of chest work and can risk injury to the chest muscles.
Keep your grip firm on the bar which can lead to better lifting and will keep the momentum of your exercise constant.
Keep the bar straight and take few seconds during the start if needed to adjust the bar position.
