barbell bench press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.

Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.

Lower the barbell slowly towards your chest, keeping your elbows tucked in.

Pause for a moment when the barbell touches your chest.

Push the barbell back up to the starting position by extending your arms.

Repeat for the desired number of repetitions.