🔥 HIT BEST 3 CHEST EXERCISES
✅ Exercise details
- Target muscle: Clavicular (Upper) Pectoralis Major
- Synergists: Sternal (Lower) Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Dynamic stabilizer: Biceps Brachii (short head only)
- Mechanics: Compound
- Force: Push
🔥 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.”