Flat Bench Press

• Lie on your back on a flat bench with your legs at the sides of the bench and your feet flat on the floor.
• Using a hand grip that is about 6 inches wider than your shoulder width, bring the barbell to arms length above the chest but in line with the shoulders.
• Lower the barbell to the chest 
• Inhale as the barbell is lowered to the chest 
• Exhale as you push the barbell back to arm's length.
• Lower the weight with complete control
• Keep the head on the bench 
• Do not arch the back too much as to raise your hips off the bench.