The exercise focuses on the development of the chest (pectoralis major) muscle as well as other supporting muscles including the anterior deltoids, trapezii, and the triceps. The barbell bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding, and other types of fitness training to develop the chest. To do this lie on a bench, with the shoulder blades pinched together to create a stable, solid base for the press, keep the feet flat on the ground or at end of the bench, with the buttocks always in contact with the bench, grasp the barbell with a wider than shoulder width grip. Inhale and lower the bar to the level of the chest. Your forearms should be at right angle with the bar at this point. Now exhale and push it back up until the arms are approximately straight. A spotting partner increases the safety of the movement. Keep your elbows slightly bend at the starting position. When using the flat bench press, you must bring the bar at the middle of your chest. Attempting to bring the bar higher on your chest may place an uncomfortable strain on your shoulders. Don’t “bounce” the bar off your chest. Keep training. Dr Saranjeet Singh (Sports Medicine Specialist) [email protected]