To begin the bench press, lie down on a flat bench and have the bar about eye level while lying underneath it.

To begin the movement, firmly place your feet on the ground and your hands on the bar slightly outside shoulder width apart. Bring the bar out of the rack and over your chest where you will begin to bring the bar down in a slow and controlled motion to just about an inch above your chest.

At this time, your elbows should be out to the sides, and you’ll begin the press the bar back upwards over your chest until your elbows are locked out at the top. Repeat for the designated amount of reps before re-racking the bar.