Bench press

Purpose

• great horizontal press strength movement
• solid pecs and triceps builder

Execution

Sit on the bench, lie down under the bar, arching your back. Place hands on the bar slightly wider than shoulder-width apart, grip the bar with a full grip, palms tilted slightly inwards. Pack your shoulders back and down. Unrack and stabilize the bar.

• lower the bar towards the bottom of your chest
• keep elbows at about 45 degrees to your torso
• pause for a brief moment at the moment of contact just under your chest
• squeeze your shoulders back and down, push yourself away from the bar
• finish the rep by fully extending the arms and stabilizing the bar