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The Bench-Press Workout Routine

Workout 1 Exercise 1

Bench Press

Sets: 5, Reps: 3

Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your entire back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze the bar 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.

Workout 1 Exercise 2

Close-Grip Bench Press

Sets: 5, Reps: 3

Set up as you did for the regular bench press, but move your grip in so that it’s only slightly outside shoulder width. Actively pull the bar down to your chest—your lower back should be arched so the bottom of your chest is elevated and your range of motion is small. Keep your elbows directly beneath your wrists. Squeeze your glutes and push hard with your feet as you press the weight back up.