10CHEST: Bench Press
Lie on a bench or mat, making sure that your lower back presses against the bench. To do this, pull your abdominal muscles in toward your spine. Hold a weighted barbell with arms extended over your chest. Slowly lower the weight to your chest.
Exhale and, keeping your arms shoulder-width apart, extend your arms over your chest in two counts. Inhale and take two counts to slowly lower the weight close to your chest. Repeat for the number of repetitions / sets indicated in your strength-training workout program.