Basic Barbell Bench
If you’re completely new to this, start with a very light weight. You’re learning the setup and movement before pushing heavy weight. Plus you should warm up anyway. 1) Lay down on bench and plant feet firmly on the ground. 2) Walk your shoulders down towards your feet/hips. 3) Pull your shoulder blades together and down, towards your lumbar spine (nothing extreme, just get them in place) 4) Grip the bar with your hands wider than shoulder width apart (you’ll figure out what works best for you with time) 5) Guide the bar off the rack, and get the weight stable directly above your shoulders. 6) Slowly bring the bar down to your sternum, pause for half a second, then strongly press the bar back to the starting position. 7) Don’t overextend your sh...