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Bench Press With Barbell 1. Lie supine (flat on your back) on your bench holding the bar at or slightly wider than shoulder width, feet planted firmly on the floor. Your shoulders should remain pressed against the bench and a slight arch is maintained in your lower back throughout the movement. 2. Exhale and slowly lift the bar straight up towards the ceiling. 3. Inhale and slowly lower to your mid nipple line across the chest. Repetitions: 8 to 15 Trainer’s Notes: To increase intensity perform the lift very slowly, to a count to four on the exhalation and eight on the inhalation phase. The "line" of the lift should be from across the middle of your chest at the bottom to a point above your mouth at the top. For safety's sake I recommend training with a partner or using a Smith Machine with safety stops if you're going to perform the Barbell Bench Press.