Bench Press

This is a great upper body exercise. It works the entire pectoral area, deltoids, and triceps. Secondary stress is applied to the latissimus dorsi muscles, biceps, and forearms to help stabilize and balance the barbell.






Place a barbell on the rack of a bench pressing bench. Lie back on the bench. Place your feet flat on the floor on each side of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over your chest.
Lower the barbell until it touches your chest. As you lower the bar keep your elbows tucked so that your upper arms are at a 45-degree angles to the sides of your body. Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.
Tips - you should always have a training partner spot you when doing the bench press, just in case you need help lifting the barbell off your chest. For variety you can do this exercise with dumbbells instead of a barbell.