Barbell Bench Press

1. Lie on a flat bench, with your feet flat on the ground, keeping your back and buttocks in contact with the bench.

2. Position yourself under the barbell so that the bar is lined up with the middle of your chest. Grip the barbell with both hands a little wider than shoulder-width apart.

3. Unrack the barbell by straightening your arms and moving the barbell over your chest.

4. Inhale as you slowly lower the barbell to your chest, keeping your elbows at about a 45-degree angle from your body.

5. Lower the barbell until it lightly touches the middle of your chest, not allowing the bar to bounce.

6. Exhale as you push the barbell up, straightening your arms and returning to the starting position.

7. Keep your movements controlled and avoid locking out your elbows at the top of the lift.

8. Complete the desired number of repetitions and then safely rack the barbell.

Safety Tips: - Always have a spotter, especially when lifting heavy weights or attempting maximal lifts. - Do not arch your back excessively; maintain a natural, slight arch. - Ensure that the weight is appropriate for your strength level to maintain proper form. - Make sure to warm up before performing the exercise to prepare your muscles and joints.

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