Muscle Building: Compound Exercise - Bench Presses (Barbell)

Lie flat on a bench with your feet flat on the floor. Grip a barbell slightly wider than shoulder width. Lift the bar off the rack and extend your arms fully above your chest. Lower the bar slowly until it touches you mid-chest. Press the bar back to the starting point. Remember to inhale while lowering the bar and exhale while pressing the bar up.

Remember, keep your feet on the floor. Do not arch your back. Lower the bar slowly so it does not bounce off your chest. Always train with a partner or spotter in case you get caught with too heavy a weight. Beginner bodybuilders should do 1 or 2 sets, 8 to 10 reps. Advanced bodybuilders can do more.

After reaching the uppermost position, hold for 1-2 seconds to maximize the contraction before dropping your shoulders under control to the start position. Be sure to maintain good posture as you exucute the shrug: Keep your shoulders back as much as possible and your chest out as you raise your shoulders.