Getting Started

• 1

  Lie on a flat bench with your eyes under the barbell, and your feet flat on the floor.

• 2

  Grasp the barbell with a grip that is slightly wider than shoulder-width apart, with your hands facing forward.

• 3

  Carefully lift the barbell off the rack and lower it to your chest, keeping your elbows close to your body.

• 4

  Take a deep breath and push the barbell up, straightening your arms.

• 5

  Keep your back flat on the bench and your feet flat on the floor throughout the movement.

• 6

  Slowly lower the barbell back to the starting position, and repeat for desired reps.