Bench Press Exercise

Bench Press Exercise

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Exercise type: barbell
Major muscle trained: pectoralis major
Important: A spotter is recommended!


Initial Position
• Lie faceup on a bench with your head, back, and buttocks in contact with the bench and your feet flat on the floor. The bar should be over your eyes when you look at the ceiling.
• Grasp the bar with a closed, pronated grip slightly wider than shoulder width. See photo a.
• With the spotter’s assistance, lift the bar off the racks and move it into a position over your chest with your elbows fully extended. See photo b.

Downward Movement
• Allow your elbows to flex to lower the bar to touch the middle of your chest. See photo c.
• Keep a firm grip on the bar with your forearms approximately perpendicular to the floor and parallel to each other.
• Keep your head, back, and buttocks in contact with the bench and your feet flat on the floor.

Upward Movement
• Push the bar up until your elbows are fully extended (the initial position;
see photo b).
• Keep your head, back, and buttocks in contact with the bench and your feet flat on the floor.
• When you complete the set, move the bar back on the racks with the spotter’s assistance.

bench press exercise

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