Barbell Flat Bench

Position: Lay Supine (face up) on a flat bench with feet planted firmly on the ground. Shoulder blades should be back and down in order to provide a solid base of support against the bench. Grip the bar firmly with an overhand grip slightly wider than shoulder width. The arms are perpendicular to the floor, and elbows are nearly extended. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).

Movement: Bring the bar down the the nipple line, keeping the bar about 1/2in off of the chest. Forcefully press the bar back to the start position, and repeat.