Barbell Chest Press on Flat Bench
Set up the bench. Place the bench in a power rack or have a spotter. Make sure the bench is stable and flat on the floor.
Lie on the bench and position yourself. Lie flat on your back with your eyes directly under the barbell. Plant your feet firmly on the floor hip-width apart. Arch your back slightly by pulling your shoulder blades together and down toward your back pockets.
Grip the barbell. Grip the barbell just outside shoulder-width using an overhand grip. Squeeze the bar tight in your palms and keep your wrists straight.
Unrack the barbell. Lift the barbell off the rack and hold it straight above your chest. Lock your elbows. Your arms should be perpendicular to the floor.
Lower the barbell. Inhale and slowly lower the barbell to your mid-chest. Make sure to keep your elbows tucked in at around a 45-degree angle. Do not let the barbell touch too low on your chest.
Press the barbell up. Once the bar reaches your chest, exhale and use your pectoral muscles to drive the weight back up to the starting position with the elbows locked out.
Repeat. Inhale again as you prepare to lower the weight for your next rep. Move the weight under control. Do not bounce it off your chest.
