1. Setup:
- Adjust the bench so that it is secure and positioned properly with the barbell rack.
- Load the barbell with the appropriate weight plates.
2. Positioning:
- Lie flat on your back on the bench, ensuring your head, shoulders, and buttocks are in contact with the bench.
- Plant your feet firmly on the ground, slightly wider than shoulder-width apart for stability.
- Grasp the barbell with a grip slightly wider than shoulder-width, palms facing away from you. Your thumbs should wrap around the bar.
3. Starting Position:
- With your arms fully extended, lift the barbell off the rack and position it above your chest. Keep your elbows slightly bent.
4. Movement:
- Inhale and lower the barbell towards your chest in a controlled manner. Your elbows should move at about a 45-degree angle relative to your body.
- As the barbell approaches your chest, begin to exert force to push it away explosively.
- Push through the palms of your hands, engaging your chest, shoulders, and triceps.
5. Returning:
- Fully extend your arms to return the barbell to the starting position above your chest.
- Ensure that the movement is smooth and controlled. Do not lock your elbows at the top of the movement to prevent joint strain.
6. Repetitions:
- Perform the desired number of repetitions, typically between 6 to 12, depending on your training goals.
7. Safety Tips:
- Always use a spotter when lifting heavy weights to ensure safety.
- Start with a lighter weight to master the technique before increasing the load.
