Bench Press

Exercise Details for Bench Press

  • Primary Muscle
    Pec
  • Secondary Muscle
    Front Delt, Triceps
  • Equipment
    Barbell
  • Level
    Average

Guide for Bench Press

  • Be careful how the bench is positioned in relation to the stand
  • Your ead, upper rear, buttocks and feet should be “fixed”
  • Pinch your shoulder blades together and press them down as well
  • Push the chest forward
  • Swing your back throughout the lift
  • Move the bar obliquely downwards and obliquely upwards, it should not go straight vertically
  • The angle of your arms towards the body is very important. It should be at about 70 degrees 
  • Do not bounce the bar on your chest, lowe it in a controlled and calm way with tension in the muscle you are exercising
  • Keep your shoulders pulled back, do not push them forward when it gets heavy.
  • Inhale on the way down and exhale on the way up
  • In order to get gains in bench press you have to exercise the front of your shoulders, triceps and lats as well

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