it's time to start lifting with perfect bench press form. Here's how: Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Drive your feet into ...

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Press a pair of dumbbells into the air ... Repeat. Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Drive your feet into the floor to contract ...

And if you’re already performing chest press with dumbbells, you’re more than ready to get under the bar. There are lot of ways to bench. In powerlifting, they use arched backs and flat feet.