Barbell Flat Bench Presses : To develop mass and strength in the
chest muscles, front delts, and triceps.
1) Lie on a
flat bench, your feet on the floor for balance. Your grip should be
medium wide (which means that as you lower the bar to your chest, your
hands should be wide enough apart so that your forearms point straight
up, perpendicular to the floor).
2) Lift the
bar off the rack and hold it at arm's length above you.
3) Lower the
bar slowly and under control until it touches just below the chest
muscles. Keep the elbows pointed outward in order to fully involve the
chest muscle. The bar should come to a complete stop at this point.
4) Press the
bar upward once more until your arms are fully locked out. Always go
through a full range of motion unless instructed specifically to do
Bench Presses is a fundamental compound exercise for the upper body. It
produces growth, strength, and chest muscle density, not only for the
chest muscles but for the front deltoids and triceps as well.
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