BARBELL BENCH PRESS

The barbell bench press can be done on a flat, incline, or decline bench. The flat bench primarily emphasizes the anterior deltoid, mid-pectoralis, and triceps muscles. The incline bench tends to put more stress on the top portion of the pectoralis and the decline bench tends to put more stress on the lower portion of the pectoralis. Rotate your bench choices to provide variety in your program.

1. Lie on the back on a bench with the knees bent to 90 degrees and the feet firmly on the floor. If the feet do not reach the ground, only then may you put them on the bench. The barbell should be directly over the eyes.
2. Arch the back slightly (such that the back is not completely flat, neutral, or rounded), tighten the abs, and retract the scapulas. Make sure that the gluteal muscles stay in contact with the bench throughout the lift.
3. Press the bar up to release it from the rack, then lock the elbows. Bring the bar into position directly above the neck.
4. Inhale and hold your breath as you lower the bar to the upper chest, just above the nipple line.
5. Reverse directions and forcefully exhale as you push the barbell back up.