BENCH PRESS

3

SETS REPS

12, 10, 8

Grip the bar using an overhand grip with your thumbs wrapped around the bar, hands slightly wider than shoulder-width apart. Start with the bar directly over your chest with arms straight. Slowly lower the bar down to just above the centre of your chest, pausing before it touches your chest. Exhale and push the bar upwards as you squeeze your chest muscles, flexing hard at the top of each rep. Again, don’t lock out your elbows.