Step 1

Place a barbell on the rack and add any additional weight in the form of weight plates, ensuring that the amount of weight is even on both ends of the bar. Lie down on the bench press so that your head is beneath the barbell. Plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. Place both hands on the barbell in an overhand grip (palms facing away from you), slightly wider than your shoulders. Push the bar away from you to unrack the barbell and extend your elbows to hold the barbell directly in front of your chest. This is your starting position.

Step 2

Inhale. Bend your elbows outward to lower the barbell towards you until it touches your chest. Pause for two to three seconds.

Step 3

Exhale. Extend your elbows and push the barbell away from your chest to return to the starting position. Repeat for the specified number of repetitions before returning the barbell to a secure position on the rack.

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