【How to do bench press? 】
Lie on your back on a flat bench with your legs spread naturally.
Hold the barbell fully with your forehand, slightly wider than shoulder width.
Remove the barbell from the bench press rack and straighten your arms so that the barbell is directly above the collarbone.
Sink your shoulders and tighten your shoulder blades. Then lower the barbell slowly and under full control, gently touching your chest slightly below your nipples.
Immediately push the barbell upward and slightly backward, so that the barbell returns to the top of the collarbone.
