💥 Barbell Bench Press
Bench press is a great exercise for building a powerful chest.
The bench press is one of the power exercises, known to be very effective for building body mass. Learning how to do a proper bench press is well worth the effort.
🔥 Steps :
1.) Lie with your back flat on a bench with your feet firmly on the ground and the bar resting on the bench’s rack.
2.) Slowly lift the bar off the rack and hold it above your chest as this will be the starting position.
3.) Then lower the bar down until it is slightly above your chest, making sure that it doesn’t touch or slam against your chest.
4.) Hold this position briefly and make sure you have complete control of the bar, then raise it back up to the starting postion.
3.) Place the bar on the rack and that will complete your set.
🔥 Tips :
1.) By changing the width of the grip on the bar will change the focus and targeting of the exercise. Using a medium grip is the most common grip on the bar which is slightly wider than shoulder-width that is typically marked on the bar.
2.) Using a spotter while performing this exercise is essential to make sure that the bar doesn’t drop onto your chest and a spotter can provide motivation to lift more weight.
3.) The most important thing about the bench press exercise is using a weight that you can manage while maintaining proper form. Many individuals try to lift more weight than they can manage which results in injuring and incorrectly performing the exercise.
🔥 AFTER BENCH PRESS
🔥 Standing cable chest press
✅ Exercise details
- Target muscle: Sternal (Lower) Pectoralis Major
- Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Mechanics: Compound
- Force: Push
✅ Starting position
- Stand between two shoulder-height pulleys, facing away.
- Grasp a stirrup (handle) in each hand, step forward, and stand with a staggered stance.
- Position the stirrups to the sides of your chest.
- Raise your elbows so that they are out to the sides (though not so high as to be horizontal).
- Keeping your body upright and arms horizontal, exhale as you press the stirrups forward and inward until your arms are straight and shoulders are stretched forward.
- Hold for a count of two and squeeze your chest.
- Inhale as you reverse the motion until you feel a mild stretch in your chest.