09/07/2012 02:24 pm ET Updated Dec 06, 2017

Flat Barbell Bench Press


Lie back on a flat bench with your feet planted firmly on the ground. Place your hands slightly wider than shoulder width and position your body so your eyes are under the barbell. Lift the bar from the rack and hold it straight over you with your arms locked, shoulders down and back.

Lower the bar under control and keep your arms at 45 degrees from your body. As the bar descends, do not let your elbows flare and keep your shoulders in the same place they started until the bar touches your chest.

Press the bar straight up over you until your arms are fully extended, keeping your shoulders down and elbows in the entire time.

Pause and repeat.