Bench Press
Lower the bar to your chest and press it back to straight arms. Always use a spotter or safety arms when you go heavy.
How to do it
- Shoulder blades squeezed and pinned to the bench
- Feet planted
- Lower to the mid chest
- Press up and slightly back
Watch out for
- Bouncing the bar off the chest
- Butt coming off the bench
- Flaring the elbows straight out
Make it easier
Use dumbbells or do push-ups.