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Barbell Bench Press
Intermediate
1
Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
2
Lower the bar to your mid chest
3
Raise the bar until you've locked your elbows.
Barbell Incline Bench Press
Intermediate
1
Position the bench between 30 and 45 degrees.
2
Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
3
Lower the bar to your mid chest
4
Raise the bar (slowly and controlled) until you've locked your elbows.
Barbell Floor Press
Advanced
1
Un-rack the bar and break at the elbows and shoulders.
2
Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
Barbell Guillotine Incline Bench Press
Advanced
1
Set bench to moderate incline and grip bar slightly wider than shoulders.
2
Lower bar toward upper chest or neck, keeping elbows out wide.
3
Press bar back up in a straight line over shoulders.
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