Bench press

Bench press mainly targets around the chest and triceps muscles.

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Steps to do bench press with smith machine/ barbell:

1. Lie flat on the bench holding the barbell with a shoulder width pronated grip

2. Retract scapula and have elbows between 45 - 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back

3. Lift bar from the rack and hold above the chest with arms extended

4. Breath in and lower bar to the middle chest

5. After pausing at the bottom, push the bar towards the starting position squeezing the chest

6. Repeat for reps.