NOTE: Perform the exercises marked with letters (a, b, etc.) in succession, resting as needed between sets until you've completed one set for each in the series. Repeat until you've done all the prescribed reps.
1 Bench Press
Reps: Work up to a 5-rep max
Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out. Keep your body rigid throughout the lift.