Bench Press

Start: Lie faceup on a bench-press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

Move: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar almost touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.