on the bench facing upwards. If you cannot place your feet on
the ground while lying on your back, bring your feet to the
bench. It is important to keep your back flat (photo
2) At this point, you should have determined if the bench
bar is too heavy. If no, while on your back, grab the bar about
shoulder length apart. If you look closely, you will notice that
the bar will a rough "grip" area on each side. Using
the grips as a guide, place your hands equal distance on both
sides to insure proper balance. (photo 1)
3) Lift the bar off the bench stand - arms extended
directly above your chest (photo 3).
Lower the bar on a four second count and raise it on a two
count. On the downward portion, let the bar barely touch your
chest then lift again (photo 4).
Guys (hopefully ladies!) DO NOT BOUNCE THE BAR OFF YOUR CHEST
and do not lock your elbows when your arms are extended.
1) If you are using dumbbells, follow step one.
2) Once on your back, start with the dumbbells extended
above your chest.
3) Lower the dumbbells together (keeping your arms even
throughout the entire range of motion) on a four count and raise
them on a two count. Make sure you control the dumbbells. Proper
form in key! (photos 5 & 6)