Bench press with barbell

Primary target:
Chest (Pectorals)
Secondary target:
Shoulders (Deltoids), Arms (Triceps)
Difficulty:
(6/10)
Equipment required:
Barbell, Exercise bench
How many reps should I do?
What weight should I use?
Techniques
  1. Begin by sitting on the bench with the barbell resting on your legs
  2. Now lay back resting the bar on your chest, your hands should be about shoulder width apart on the bar
  3. Slowly raise the bar straight up into the air so your arms are straight, but avoid locking your elbows
  4. Now slowly lower the bar back towards your chest, you should stop as the bar is an inch away from your chest
  5. Repeat steps 3 and 4 until you can no longer maintain the correct technique
Tips
  • To protect your arms, be sure not to lock your elbows when the bar is raised
  • To protect your back be careful not to raise your bum off the bench, if you find yourself arching your back, lift your feet off the floor
  • Start with a light weight until you are comfortable with the movement
Alternatives
Equipment