Lay down on the bench with your feet secured under the foot pads, grab the barbell with an overhand grip that's slightly wider than shoulder-width apart, and lift the bar from the rack.
Slowly lower the bar down to your lower chest while keeping your elbows at a 90-degree angle.
Push the bar back up to the starting position using your chest muscles, ensuring your arms are fully extended but not locked.
Repeat this process for the desired number of repetitions, always maintaining control of the bar, and return the bar to the rack once you're finished.
Pro Tip
Correct Position: Lay down on the bench with your feet securely hooked under the foot pads. This is crucial for maintaining balance and stability during the exercise. Your head, shoulders, and buttocks should be firmly on the bench. Avoid lifting your back off the bench as this can lead to injury. Hand Placement: Grip the bar wider than shoulder-width apart, with your palms facing away from you. A common mistake is to grip the bar too narrow which can strain the wrists and limit the engagement of the chest muscles. Controlled Movement: Lower the bar slowly to your lower chest, keeping your elbows at about a 90-degree angle. Avoid bouncing the bar off your chest or locking your elbows at the top, as this can