Bench Press

Before performing the bench press, you must furst learning proper setup. With your arms at your side, keep your elbows at yoiur side and raise your hands until they are parallel with the ground. Now lift your eblows 45 degrees away from your body. This is your proper grip width. Please note that when lifting, this is also the position your elbows should be in. Do not perform the bench press with your elbows flaired out 90 degrees. This is improper form and bad on the shoulders.

Grip the bar making sure you have your lats/back pulled together. Unrack the barbell and lower it to a comfortable spot, keeping your elbows at approximately 45 degrees. Press the weight up, using leg drive to start the press.