Bench Press

Free Weights: Yes Weight Machine: No

The barbell bench press starting position is to flat on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift.

Feet are kept flat on the ground or end of the the bench, with the buttocks always in contact with the bench. The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90 degrees and the elbows beneath the wrists. Movement starts by lifting the bar off the pins, and lowering it until it touches the chest.

The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins.