|Muscles worked: Chest
Lie flat on your back on the bench press and grasp the weight bar a little more than shoulder width apart. You can either place your feet on the floor or bend your knees and place them on the end of the bench. Next, lift the bar off the bench press and bring it forward aligning it up with your shoulders. Lower the bar towards your chest keeping your elbows back far as possible throughout the movement. When the bar touches your chest lightly, slowly push the bar back up to the starting position. Repeat the movement for the amount of reps assigned.
Note Placing your hands closer together will emphasize more triceps and inner chest. Keeping a wider grip uses more chest muscles.
Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight off your chest as you lower the bar . Use control, this will prevent injuries. Don't arch your back and push your hips up during the movement. Don't place your thumb over the bar, place it under. This prevents wrist injuries.
Alternate exercises: Dumbbell bench press