Bench Press

• Lie flat with your back on the bench press machine
• Barbell should be lined up with upper chest, arms outside the shoulders, gripping with palms facing up
• Start by slowly raising the bar extending your arms until they are fully extended
• Return the bar to the starting position in a slow and controlled manner

Incline Press

• Lie on incline bench press machine with back flat on the bench
• Grip the barbell with palms facing up, about 8-12 inches wider than shoulder width
• Lift the barbell to the starting position, which is straight above the face with your arms extended fully
• Slowly lower the barbell until it touches your upper chest
• Your elbows should be pointed out while the rest of your body remains in position
• Slowly raise (push) the barbell to the starting position