Barbell Bench Press

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms), lift the barbell from the rack and hold it straight over you with your arms locked.

Slowly lower the barbell until it touches your middle chest. Hold for a second.

Using your chest muscles, push the barbell back to the starting position. Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.