Bench press

Pump up your pecs!

  • Lie face up on a flat bench. Grasp the barbell just wider than shoulder width, draw your navel towards your spine and push your lower back into the bench so there’s no arch. Place your feet on the bench.
  • Lift the bar off the rack and position it above your chest at nipple level.
  • Push the bar up until your arms are almost straight, then slowly lower until the bar almost touches your chest. Keep your elbows pointed out.
  • Push the bar back up and breathe out.
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