To perform a Bench Press, lay under the bar with your hands a little wider than shoulder width. Keep your wrists straight under the bar. As you lower the bar, your arms should come down to a 45-degree position. Imagine pinching your shoulder blades together. As you explode back up to the starting position, make sure that as you are pushing the bar up, you are also driving slightly through your feet on the ground. Keep a small arch in your back to keep the tightness, but keep your glutes on the bench the entire time.

#BPITeamPower athlete, Noel Arevalo shows you how.

The Bench Press is part of your Friday Upper Body Max Effort workout. Do 5 sets of 5 reps, working up to a heavy 5.