1. Stand with your feet shoulder-width apart, with your toes pointing forward and the barbell directly in front of you on the floor.

2. Lower your hips down and grip the bar with both hands, making sure your grip is slightly wider than shoulder-width apart. Keep your spine straight and your head facing forward.

3. In one smooth motion, lift the bar by driving through your legs and pushing your hips forward until you are standing upright with the bar at hip level. Then, slowly lower the bar back down to the floor by reversing the movement.

1. Lie down on a flat bench with your feet firmly on the ground and your back flat against the bench.

2. Grasp the barbell with a slightly wider than shoulder-width grip, with your palms facing away from your body.

3. Unrack the barbell and slowly lower it towards your chest.

4. Pause for a moment when the barbell touches your chest, then push the barbell back up to the starting position, keeping your chest and shoulders engaged throughout the movement.