Flat Bench Press

The planks push press is a great way to work your mid-chest and should be one of your go-to lifts. As a compound movement, doing these will also help build full body mass. You can use a plank or an adjustable weight bench to do these exercises. 

How to do it. 

Arch your back and make sure your feet are firmly planted on the floor. When the barbell is set up, it should be directly above your line of sight. Unrack the barbell and lower it to your chest so that the barbell is tilted slightly forward. Push upward to your starting position. 

Your elbows should be slightly inward, at about a 45 degree angle to your body. This will help protect your shoulder joints as your lift progresses to heavier weights. 

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