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Lie down on the flat bench with your back pressed firmly against the padding and with your feet and ankles secured underneath the pads or flat on the floor. Grasp the bar using an overhand grip with hands approximately 3 to 5 inches wider than shoulder width apart and lift the bar . In order to lift the bar you will need to slightly rotate it first to unhook the safety locks. Fully extend your arms, raising the bar over your chest area. Do not lock your elbows. Slowly lower the bar to touch the nipple line of your chest. Once bar lightly touches your chest, push the bar upward returning to the initial position. Repeat the movement for the desired number of repetitions, keeping the movement fluent, slow and controlled. To get your free personalized exercise plan visit www.truestar.com
