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How to bench press

Set up the bench press station with an appropriate weight on the bar.

Lie down on the bench with your feet flat on the ground and your back pressed into the bench.

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

Make sure your hands are evenly spaced on the barbell.

Lift the barbell off the rack and lower it to your chest in a controlled manner.

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

Keep your back flat on the bench and your feet planted firmly on the ground

Engage your core muscles throughout the movement to maintain stability

Ensure your elbows are at a 45-degree angle from your body as you lower the barbell

Focus on a slow and controlled movement, avoiding bouncing the barbell off your chest

Keep your wrists straight and aligned with your forearms to prevent injury

Exhale as you push the barbell back up to the starting position

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

Inhale as you lower the barbell to your chest.

Exhale as you press the barbell back up.

Perform the desired number of repetitions for your workout routine.

Rest between sets as needed.

Rack the barbell safely back on the rack.

Stretch your chest and shoulders to prevent muscle tightness.

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