bench press

Bench press

1) Lay flat on the bench.

2) Grab the bar slightly wider than shoulder width.

3) Unrack the bar and keep feet fixed on the ground.

4) Breath in as you bring the bar to your chest.

5) Breath out as you press the bar back up.

1) Lay on the ground and bend your knees.

2) Set the rack height low enough so you can set your hands up comfortably.

3) Place your hands on the bar shoulder width apart and unpack the barbell.

4) Lower the bar until the back of your arms reach the floor.

5) Stabilise in the bottom position.

6) Press the bar and finish in the same position as you started at the top.

7) Repeat this process for each rep.