Strength exercise

Bench Press

How to do it

Lie back on a flat bench with the eyes under the bar and feet planted flat on the floor.
Grip the bar just outside shoulder width, wrists stacked over the elbows, and unrack it to lockout over the chest.
Brace the core, pull the shoulder blades together and down into the bench, and lower the bar to the mid-chest over about 2 seconds.
Press the bar back up along a slight arc toward the face, driving through the chest and finishing the lockout with the triceps.
Inhale on the way down and exhale forcefully through the sticking point on the way up.
Keep the elbows from flaring past about 75 degrees from the torso and keep the wrists straight through the press.

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises

TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises