How to do a bench press exercise with a weighted bar

This exercise is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

The bench press is traditionally done on a flat bench (hence the name), but can also be performed using a variety of workout devices. You can also do this exercise with various forms of weighted resistance. For this example, a weighted straight bar will be used. To begin, lie down on the bench with your feet flat on the floor. Place your hands on the bar approximately shoulder width apart and hold it straight over your chest. Next, slowly lower the bar to the middle/lower portion of the chest, then push the bar up, just short of locking the elbows. In the fully pressed position, the bar should end up directly over your head. Exhale as you press the weight up.

Step 1
Lie down on flat bench. Hold weighted straight bar directly over chest.

Step 2
Slowly lower the bar to the middle chest area.

Step 3
Press the bar up to the starting position and exhale.