BENCH PRESS - Free Weights

TARGET MUSCLES:

• Pectorals (chest)

START POSITION:

• Keep abdominals (stomach) contracted and back flat against the bench without arching.
• Feet up on the bench or on the floor for added stability.
• Adjust body on the bench so that the bar is at chest level.
• Keep wrists in a locked, straight position and thumbs wrapped around the bar
• Keep hands slightly wider than shoulder width apart.

PROCEDURE:

• Slowly lower the bar to just above the chest.
• Pause, then slowly raise the weight.
• Repeat 12-15 times.