The Bench Press

The Bench Press will exercise your Chest, Pectorals, Deltoids, and your Triceps.

1. Lie down on a flat bench with the bar slightly behind your head at a comfortable height for lifting. Take hold of the bar palms up and lift it directly above you.
2. Breathing in through the nose slowly lower the weight until the bar kisses the chest or preferably is slightly above it.
3. Breathing out through the mouth raise the bar back to the first position remember as with most exercises it is best to not lock the arms but to extend the arms as far as you can without doing so.

When doing this exercise with free weights it is advised to have a buddy with you to assist if you cannot get the bar back to the stand. If you are alone and get in trouble lower the bar to one side as slowly as possible until it touches the floor.