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Bench Press-Barbell Medium GripMuscle: ChestOther: Triceps, ShouldersType: CompoundPosition a flat bench under a barbbell stand. Lie on the bench with your feet flat on the floor and your back flat on the bench. Place your hands on the bar, slightly more than shoulder width apart. As you inhale, slowly lower the bar towards your chest. Before the bar reaches the chest, exhale as you push the barbell up until your arms are straight. Perform the exercise in a fluid motion and avoid bouncing the bar off the chest. To avoid your back coming off the bench, bend your legs so that you can put your feet on the flat bench.