PROPER BENCH PRESS

BARBELL BENCH PRESS

Proper Bench Press: Barbell Bench Press

Alternate Name: Flat Bench Press, Barbell Chest Press
START POSITIONEXECUTION
Lie down on a flat bench and grasp the barbell a little past shoulder width.Unrack the weight and lower the bar in a controlled manner until it almost touches your nipple line. Then, return to the start position and repeat the movement for the desired or prescribed number of repetitions.
DODON'T
  • Lower the weight in a controlled manner
  • Perform the exercise in a smooth and fluid motion
  • Don't arch your back as this may result in injury and it also shortens the span of the exercise movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
If you want to increase the level of difficulty, just load the bar heavier. If you are having problems with arching your back, try raising your legs (bent 90 degrees at the knees and crossed at your ankles) and perform the exercise like this. However, this is for advanced people who can maintain their balance well while doing the bench press in such a manner.
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders
CLICK HERE for Muscle Anatomy Chart
VARIATIONS
Incline Bench PressDecline Bench Press
CLICK HERE for COMPLETE LIST of CHEST EXERCISES





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