Barbell Bench Press

1. Engage your core and slightly arch your lower back to drive your upper back into the bench.

2. With a grip slightly wider than shoulder width and elbows slightly tucked inward, press the weight up to lift the bar off the rack.

3. Lower the weight down to your chest before quickly pushing the weight back up using your chest muscles.  

Pro tip: When lowered, the bar should end up around mid-chest line.