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  • Barbell Bench Press

    Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
    Lower the bar to your mid chest
    Raise the bar until you've locked your elbows.

  • Barbell Incline Bench Press

    Position the bench between 30 and 45 degrees.
    Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
    Lower the bar to your mid chest
    Raise the bar (slowly and controlled) until you've locked your elbows.

  • Barbell Floor Press

    Un-rack the bar and break at the elbows and shoulders.
    Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.

  • Barbell Decline Bench Press

    Lay flat on a decline bench with your feet in the pads. With straight arms unrack the bar.
    Lower the bar to your mid chest
    Raise the bar until you've locked your elbows.
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