Barbell Bench Press

Lay flat on a bench and place your feet on the floor. When racked, the bar will be slightly behind your head. Place your hands equidistant on the bar slightly wider than shoulder distance apart. Lift the bar off of the rack and position it directly over the center of your chest. Keep your head and butt on the bench at all times while keeping a neutral spine throughout the movement. Slowly lower the bar to chest level as you keep your arms outward. Press the bar back up to the starting position and proceed to repeat without locking out your elbows at the top.