- Weight plates (as required)
- Flat bench
- Optional: Weight clips
1. Setup:
- Place the flat bench in a safe and stable position.
- Load the EZ barbell with your desired weight plates and secure them with weight clips.
- Position the barbell on the rack above the bench.
2. Positioning:
- Lie down on your back on the flat bench with your feet flat on the ground. Your shoulders, head, and hips should be in contact with the bench.
- Grasp the EZ barbell with both hands using an overhand grip (palms facing your feet). Your hands should be placed on the angled part of the bar for optimal grip and comfort.
- Your hands should be slightly wider than shoulder-width apart.
3. Starting Position:
- Lift the barbell off the rack and hold it above your chest with your arms fully extended. This is your starting position.
- Keep your elbows slightly bent to maintain tension in your arms and engage your chest.
4. Movement:
- Slowly lower the barbell towards your chest, bending your elbows at a 45-degree angle. Control the movement to avoid dropping the bar.
- Aim to bring the barbell down until it lightly touches your chest. Maintain a steady pace.
5. Returning to Start:
- Press the barbell back up to the starting position by extending your arms. Focus on using your chest and arms to lift the weight rather than arching your back.
- Ensure to keep your core engaged throughout the movement to prevent any strain on your back.
6. Repetitions:
- Complete the desired number of repetitions (e.g., 8-12 reps), then carefully rerack the barbell when finished.
Tips:
- Always have a spotter if lifting heavy weights.
- Maintain a neutral spine and avoid arching your back excessively during the exercise.
- Start with lighter weights if you are a beginner to master the form before increasing the load.
