1. Setup:
- Start by placing a flat bench in a stable position.
- Load the barbell with the desired weight on either side. If using chains, attach them securely to the barbell.
2. Positioning:
- Lie back on the bench with your feet flat on the ground. Your head, shoulders, and buttocks should be in contact with the bench.
- Grip the barbell with both hands, slightly wider than shoulder-width apart. Your palms should face forward.
3. Starting Position:
- Lift the barbell off the rack (with a spotter if necessary) and position it above your chest, arms fully extended.
4. Lowering the Barbell:
- Inhale as you slowly lower the barbell down towards your chest. Keep your elbows at about a 45-degree angle to your body.
- Ensure the barbell comes down in a controlled manner, gently making contact with your chest.
5. Pressing Up:
- Exhale as you push the barbell back up to the starting position, fully extending your arms.
- Keep your core engaged throughout the movement to maintain stability.
6. Repetition:
- Perform the desired number of repetitions (typically 8-12 for beginners).
- Take a brief pause at the top of each rep before lowering the barbell again.
7. Finishing:
- After completing the set, carefully rack the barbell back onto the rack.
- Sit up and take a moment to breathe and stretch if needed.
Tips:
- Start with lighter weights to master the form before progressing to heavier weights.
- Make sure to maintain a neutral spine throughout the exercise.
- Keep your movements slow and controlled to avoid injuries.
