Bench Press - Barbell
Set the bench up so that it is flat. Lie down on the bench on your back and hold the barbell in line with your lower chest.
Keep your tummy tight so that you do not arch your lower back. If the bench is too high it forces your back to arch and your feet do not rest comfortably on the ground. If this happens to you then place your feet up on the bench (if you are unsure; ask an instructor).
Hold the barbell with your hands slightly wider than shoulder-width apart and so that your palms are facing towards your feet with the barbell above your lower chest. Slowly lower the weight down, letting your elbows bend and staying in line with your lower chest. Stop when your elbows reach 90 degrees. Push back up again bringing the barbell back to the start position, making sure you don't lock your elbows out.
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