Dumbbell Bench Press

Here are the steps to perform a barbell bench press exercise:

1. Load up an Olympic barbell with the desired weight, making sure to put the collars on the bar.
2. Lie on a flat bench with your feet on the floor and your eyes lined up with the bar.
3. Grip the bar with your hands slightly wider than shoulder-width apart, using an overhand grip.
4. Unrack the bar and hold it above your chest with your arms extended.
5. Inhale and lower the bar towards your chest, keeping your elbows tucked in and your wrists straight.
6. Touch your chest with the bar, pause for a moment, and then exhale and push the bar back up to the starting position.
7. Keep your feet on the floor and your back flat on the bench throughout the exercise.
8. Repeat the movement for the desired number of repetitions.

It is important to maintain proper form throughout the exercise to avoid injury and maximize the effectiveness of the workout. Keep your elbows tucked in, your wrists straight, and your back flat on the bench. Additionally, make sure to use a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger.

Citations:
[1] https://www.builtlean.com/bench-press-form/
[2] https://superhumanfitness.com/exercises/chest/lower-chest/barbell-bench-press/
[3] https://www.physio-pedia.com/Bench_Press
[4] https://boxlifemagazine.com/bench-press/
[5] https://youtube.com/watch?v=4Y2ZdHCOXok
[6] https://www.strengthlog.com/bench-press/