Bench Press

Performance

1. Lie back on a flat bench. Use a medium width grip , lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.                                  
2. Breathe in and drop the bar slowly until the bar touches your middle chest.                                  
3. Push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion.                                                                                                                                    
4. Repeat the movement.

 Muscles

The involved muscles are: Pectoralis Major, Pectoralis Minor, Deltoid Muscle, Triceps.