Plate barbell bench press
Mainly trains the pectoralis major, anterior deltoid, triceps and elbow muscles, and also trains the serratus anterior, biceps, coracobrachialis and forearm muscles.
Lie on your back on a bench, with your legs bent at the knees and your feet on the ground. Hold the barbell with both hands slightly wider than shoulder-width apart, with your arms straight and your head and neck straight.
After inhaling, slowly lower the barbell to your chest. When the barbell lightly touches the chest, push the barbell up and exhale at the same time ~