CHEST - FLAT BARBELL CHEST PRESS
- Take position on a flat bench with your feet flat on the floor. Take a medium width grip on the bar, retract your shoulder blades and arch your back slightly. Un-rack the bar so that you are at full arm extension above your chest and settle yourself. This is the starting position.
- To commence the moevment, lower the bar over 1-2 seconds as you breathe in. The bar should just touch your chest around nipple line at the bottom of the movement but without bouncing off the chest.
- Raise the bar over 1-2 seconds as you breathe out and return to the starting position.