Bench Press


Level:

Intermediate

Type:

Muscle mass

Strength

Main Muscle:

Chest

Secondary Muscle:

Triceps

Shoulders

Equipment:

Barbell

Instructions:

1) Lay on a flat bench, keep your back slightly arched and puff out your chest upward. Make sure that your feet are planted for support.


2) Grab the barbell at shoulder width making sure that your forearms are in a vertical line.


3) Have your shoulders locked downwards and your shoulder blades squeeze together.


4)  Inhale and slowly lower the the bar towards your sternum with your hands being at your lower chest area. Keep your elbows at a 45° angle to your torso.


Stop as the barbell is almost about to touch your chest.


3) Exhale and push the weight back to your starting position. Make sure that you do not lock your elbows and that they are at a slight bend.

Tips:

- On your last rep, wait after you have completed the full range of motion and then place the barbell on the rack. It's a common mistake where people rack the weight as they are pushing the barbell back to their starting position.