Bench press

Start lying on a flat bank with your feet firmly supported by the ground. Hold the bar with your hands a little wider than the shoulders, the palms forward. This is your initial position.

Then, slowly lower the bar towards your chest while keeping your elbows near the body. Make sure the bar touches your chest slightly, but don't let it rest on it.

Finally, push the bar up to the initial position, contracting the chest muscles in the ascending movement. That would be a repetition. Remember, it is important to perform this exercise with a load that allows you to maintain the correct technique and control the movement at all times.