|flat bench / bench press station
PreparationLie supine on flat bench with eyes below the barbell. Grasp the barbell with wide overhand grip. Dismount barbell and hold it above chest.
ExecutionLower barbell toward chest until elbows reach height of shoulders or bench. Press barbell up, keep arms slightly flexed. Repeat.
Variations / CommentsKeep bottom on bench. To avoid improper arching of lower back place heels on the edge of the bench or pull thighs up to perpendicular to floor. Keep wrists as straight as possible and use thumbs to hold barbell to prevent it from slipping.
|Pectoralis Major, Sternal
|Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii