1. Andy Gates and Christina Wixom

2.  Lie down on a flat bench with your feet flat on the floor.  Take a medium grip on the bar using the smooth rings as a guide.  Take the bar off the rack and hold it out at arms- length.  Lower it slowly to the nipple line then press up in a slight backward arc so that the bar finishes approximately over your face.  You should inhale as you are lowering the bar and exhale as you are pressing up.

3.  Make sure lifter does not rest bar on their chest.  Help in lifting the bar off of the rack.  Assist when needed to get bar back up to start position.  Secure bar back onto rack, when lift is finished.

4.  The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps.

5.  Incline Bench Press  Decline Bench Press  Free Weight Bench Press

6.  Bouncing the weight off the chest - always lower the weight under complete control.  Arching your back  Not getting full ROM