[Supine Barbell Press] mainly exercises the pectoralis major muscles.
Lie on your back on a flat bench, with your feet apart and flat on the ground. Tighten your abdomen to keep your body stable, adduct your shoulder blades, and hold the barbell with both hands.
Extend your shoulder joints horizontally, place your hands vertically on the ground, and slowly lower the barbell until it drops one centimeter above your nipples.
Lower until the elbow joint is 90 degrees and slowly push up until the elbow joint is not completely straight, so that the muscles remain tense. Exhale when pushing up and inhale when lowering.
