Flat bench press

Flat bench press

start: position yourself so the bar lands at the
middle of your chest. then get up, load the appropriate
weight, lie back on the bench and grasp the bar
with a slightly wider than shoulder-width grip.

move: keep your elbows pointing outward as you press
the bar straight up. pause at
the top, then lower the bar until it lightly
touches your chest. if you reach failure without a spotter,
simply rack the bar on the closest hook