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Bench Press

Lie on your back on a flat bench. Keep your buttocks in contact with the bench and your feet flat on the floor.

  • Take an overhand grip on the barbell with your hands more than shoulder-width apart

  • Inhale and slowly lower the barbell until it reaches your chest

  • Press the weight back up, exhaling as you complete the movement

This exercise focuses on the pectorals and places secondary emphasis on the triceps, anterior deltoids, serratus and coracobrachialis.
You can use smith machine to get the same result, this more savety so you can concentrate on the movement.

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