Bench Press Instructions
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The bench press is one of the most important upper body exercises in your movement toolkit.
Bench press instructions. Lie down on your back on a bench or even the floor if you do not have a bench. Set the safety pins at the proper height so they catch the weight if you fail to lift it. Not only is it crucial for upper body muscular development but it s an exceptional strength builder.
Start by holding the weights at chest level and slowly push upwards hands away from chest. When you bench press in a power rack the safety arms will catch the barbell if you get stuck and are unable to complete a rep serving as an important fail safe when you re lifting heavy weights. Bench press in the power rack for maximum safety.
Pause at your peak range of motion. The bench press builds the muscles of the chest as well as the triceps of the back of the arms and the front deltoid shoulder muscles. Many people think the bench press is just a chest exercise but i m here to tell you that your triceps shoulders back and even your glutes are involved.
You can do this exercise with barbells dumbbells or with a smith machine which constrains the path of the barbell and makes the exercise a little easier you will often learn the bench press in a strength training program. If you are bench pressing alone or without someone that you trust to spot you you should consider using a power rack instead of the standard bench press equipment.
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