How To Do A Bench Press

Step 1: Basics Steps

1. Start with just the bar as a warm-up – 45 pounds
2. Hands little more than shoulder width apart, feet flat on ground, back flat on bench
3. Release bar and slowly lower until elbows are even with body
4. Increase weight slowly and have a spotter if doing heavier weight
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Step 2: Starting Position

This is a Bench Press. It's a great work out for your chest and your arms. To start with, you're going to lay back on the pad. You're going to have your feet firmly against the ground, your hands slightly wider than shoulder width apart.

Step 3: Raise The Bar

You're going to raise the bar and bring it down, not quite all the way to your chest, but pressing it back up. Make sure it's level with your chest.

Step 4: Control The Breathing

Your back is pressed into the pad, supporting your abs. Exhale on the way up. Breathing is always very important, especially if you're lifting heavy weight.

Step 5: The Bench Press

You want to bring it down to just a couple inches above your chest. When you're done, re-rack it and sit up. If you're lifting a lot of weight on this exercise, you want to make sure you have someone to spot you.