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How to bench press

Set up the bench press station with the appropriate weight and ensure the barbell is securely in place.

Lie down on the bench with your feet flat on the ground and your back arched slightly.

Grip the barbell with your hands slightly wider than shoulder-width apart.

Lower the barbell to your chest in a controlled manner, keeping your elbows tucked in.

Press the barbell back up to the starting position, fully extending your arms.

Repeat for the desired number of repetitions.

Inhale as you lower the barbell to your chest.

Exhale as you press the barbell back up to the starting position.

Use a spotter when lifting heavy weights to prevent injury.

Avoid locking out your elbows at the top of the movement to prevent strain on your joints.

Rack the barbell safely back on the bench press station.

Stretch your chest, shoulders, and triceps to prevent muscle soreness.

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