Bench Press

1. Position yourself with bar roughly at eye level when laying on your back
2. Walk your feet back to give your lower back a slight arch but make sure your butt and shoulder blades remain fully in contact with the bench
3. Line up your hands equally on both sides of bar (recommend putting your ring or middle fingers on the rings of the bar)
4. Push the bar off and bring down to slightly below nipple or sternum height and once the bar taps your chest, push back up

Tips: 

• Actively think about squeezing your chest together as you push up
• Keep your elbows pointed mostly forward
  • Do not let elbows flair off to the sides –that position is not great for your shoulders and can cause pain in some people
• Keep movement rather slow and controlled on way down