Learn how to do Flat Bench Press

Muscle group worked: Pectoralis Major, Triceps, Anterior Deltoid, Traps and Back as secondary muscles 
Equipment: Dumbell 
Difficulty: Intermediate 
Mechanics: Compound 

Directions: 
1. Lift the bar from the rack and hold it straight over you with your arms locked. 
2. Breathe in and begin coming down slowly until the bar touches your middle chest. 
3. Push the bar back to the starting position as you breathe out. 
4. Focus on pushing the bar using your chest muscles.
5. Lock your arms and squeeze your chest in the contracted position.

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Disclaimer: These videos are for information purposes only. Please consult your trainer or physician before attempting any new exercise.