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Bench presses are used to strengthen the chest, triceps and deltoids. Lie on the bench with your head, torso and hips on the upholstered pad, your feet spread wide and flat on the floor with your knees bent at a 90o angle. With your hands slightly wider than shoulder width, hold the bar with a firm finger curl grip and lift it off the gun racks and position your straight arms above your collarbone.
Lower the bar slowly and in full control to just above your chest, then push it back up so it finishes above your collarbone again. Stop short of locking your elbows and keep your shoulder blades together.
If the weight of the bar causes you to wobble and be out of control, reduce the weight on the bar. Bench presses are not about how much you can lift but about repetition and consistency.
*Weight plates and bar not included.
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