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Load the bar to an appropriate weight for your training. Take a medium pronated grip covering the rings on the bar.
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The barbell bench press is a classic exercise popular among all weight lifting circles.
Bench press for bodybuilding. Then using your thighs to help raise the dumbbells up lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Your back should be arched and your shoulder blades retracted. From bodybuilders to powerlifters the bench press is a staple chest exercise in nearly every workout program.
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. Remove the bar from the rack holding. Lay on the bench with your feet flat on the ground driving through to your hips.
The palms of your hands will be facing each other.
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