1. Setup:
- Position a flat bench within a squat or power rack.
- Adjust the rack so that the barbell is at chest level when you are lying on the bench.
2. Starting Position:
- Sit on the bench and lie back, ensuring your feet are flat on the ground.
- Grab the barbell with both hands, using a grip slightly wider than shoulder-width.
- Engage your core and retract your shoulder blades to establish a solid base.
3. Lifting the Barbell:
- Press the barbell upward until your arms are fully extended over your chest. This is your starting position.
4. Lowering the Barbell:
- Slowly lower the barbell until it just touches your chest or goes slightly lower, maintaining control throughout the movement.
- Elbows should be at a 45-degree angle to your body.
5. Pressing the Barbell:
- Push the barbell back up to the starting position while exhaling, fully extending your arms above you.
6. Repetitions:
- Perform the desired number of repetitions (usually 8-12 for hypertrophy).
- Make sure to maintain control on each rep, focusing on your form.
7. Finishing:
- Once your set is complete, carefully lower the barbell back onto the rack.
Tips:
- Start with lighter weights to master the form before increasing the load.
- Keep your feet planted and avoid lifting your lower back off the bench.
- Always have a spotter or use safety pins in the squat rack for safety.
