1. Begin by loading an appropriate weight onto a barbell set up in a bench press rack. Choose a weight that you can safely lift for the desired number of repetitions.
2. Lie down on a flat bench with your feet flat on the ground, knees bent, and back pressed firmly against the bench.
3. Grip the barbell with hands slightly wider than shoulder-width apart. Wrists should be straight and firm.
4. Unrack the barbell by straightening your arms and lifting the bar off the rack. Hold the bar directly over your chest with your arms fully extended. This is the starting position.
5. Inhale and slowly lower the bar down towards the middle of your chest. Do this by bending your elbows and keeping your forearms perpendicular to the ground. Move in a controlled manner.
6. Lightly touch your chest with the bar without bouncing.
7. Exhale and press the bar back up to the starting position by extending your arms and contracting your chest muscles.
8. Ensure that throughout the exercise, your feet remain flat on the ground, your glutes stay in contact with the bench, and your lower back maintains a natural arch.
9. Complete the desired number of repetitions, and after the final rep, carefully rack the barbell back onto the stand.
Rest for an appropriate period between sets, typically anywhere from 30 seconds to 2 minutes depending on your fitness level and the intensity of the workout.
Safety Tips: Always have a spotter present when performing the exercise, especially when using heavier weights. Do not let the bar bounce off your chest to avoid injury. Keep your movements slow and controlled to maximize muscle engagement and minimize the risk of injury. Make sure the bar path is vertical and the weight is balanced to maintain control of the bar at all times.
Remember to start with lighter weights to perfect your form before progressing to heavier loads.
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