Dynamic stabilizer: Biceps Brachii (short head only)
🔥 Barbell Bench Press Instructions
Lie flat on a bench and set your hands just outside of shoulder width.
Set your shoulder blades by pinching them together and driving them into the bench.
Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
Let the weight settle and ensure your upper back remains tight after lift off.
Inhale and allow the bar to descend slowly by unlocking the elbows.
Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
Repeat for the desired number of repetitions.
TARGET: UPPER CHEST
🔥 Here’s what you need to know…
Bencher’s chest: The lack of chest development caused by too much low-rep barbell bench pressing.
Dumbbells are the best and most versatile training tools available and they have a unique effect on the body.
Dumbbells are safer, have fewer joint consequences compared to the barbell, and are superior for developing independent motor control with resistance.
Placing the feet up during dumbbell flat presses enhances muscle fiber recruitment.
The decline press is a useless exercise. Wide dips are better.
🔥 More Tips To Boost Your Bench Press
Get a grip: “Hold the bar with a hand position that allows your forearms to be parallel when the bar touches your chest. Your wrists should be over your elbows as they pass by your sides.”
Brace your body: “Keeping your body tight throughout the movement will keep you stable and strong. Squeeze your shoulder blades and raise your chest, while tensing your abs and glute muscles.”
Squeeze the bar: “Once you’re ready, take a deep breath and squeeze the bar hard to fire up your central nervous system. This will elicit a response that will fire up your mind-muscle connection to allow your muscles to contract harder.”