Barbell Bench

By performing the bench press, you primarily work your pectoralis major (your chest). Other muscles which assist in moving the barbell during a bench press are other muscles of the chest, triceps, and shoulders.

1. Lie flat on a bench and set your hands just outside of shoulder width.
2. Set your shoulder blades by pinching them together and driving them into the bench.
3. Take a deep breath and allow your spotter to help you with the lift-off in order to maintain tightness through your upper back.
4. Let the weight settle and ensure your upper back remains tight after lift-off.
5. Inhale and allow the bar to descend slowly by unlocking the elbows.
6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
8. Repeat for the desired number of repetitions.