Bench presses. Life is up on a horizontal bench, with bodhiks on the bench and feed flat on the ground. Rasp the barble with an overhand grip wider than shoulder width. Inhale and lower the bar to the chest with a control movement. Extend the arms and exhale at the end of the effort. If you have back problems or want to isolate the pectorals, perform the extension with the legs raised. If you have back problems or want to isolate the pectorals, perform the extension with the legs raised.