Lay flat on the bench with your feet on the ground. With straight arms unrack the bar. Lower the bar to your mid chest Raise the bar until you've locked your elbows.

Barbell Bench Press

DB Incline Bench

Shoulder Press

Adjust seat height so handles align with chest. Sit and grip handles with elbows slightly bent. Slowly bring handles together in front, keeping tension. Focus on squeezing chest muscles. Return handles to starting position with controlled motion. Keep chest up throughout. Repeat for reps.

upper body