Bench Press

A strength exercise involving the upper extremity and anterior aspect of the trunk, an anterior push exercise. NOTE This is a complex exercise and should only be done if coached properly in person.
Safety bars and/or a spotter should be used

• start laying on the bench with your spine neutral (neither flat or overly arched) and feet flat on the floor.
• if racked, grasp the bar about double shoulder width
• <>prone position, but supporting yourself on straight arms, hands about shoulder-width apart
• lift bar and with elbows straight, bring to above your lower sternum (or chest)
• slowly lower the bar until it just touches your chest, then raise back up to the the start position, all the while maintaing a steady, neutral spine position
• repeat as needed