Barbell Bench Press

1. Lie down on the bench lining up the bar with your nose
2. Set your hands an even width apart
3. Set your foot position and press both feet into the floor

4. Gently inhale and engage your shoulders by gently pressing them back into the bench and down towards your hips
5. Squeeze the bar like you are trying to break it and maintain the natural arch in your spine as you un-rack the barbell

6. Slowly lower the bar to the sternum around the bra-strap line (ensure your elbows don’t flare out, try to keep them at a 45 degree angle)

7. Press the bar back up keeping the bar stacked over your shoulders in the top position