Bench Press



BENCH PRESS - Free Weights

TARGET MUSCLES:

  • Pectorals (Chest)
  • Triceps (Back of Upper Arm)
  • Anterior Deltoids (Front of Shoulder)

START POSITION:

  • Keep abdominals engaged, shoulders stable against the bench and avoid excessive arching of the lower back.
  • Place feet firmly on the floor to provide a stable base.
  • 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.
  • Use a comfortable grip slightly wider than shoulder width.

PROCEDURE:

  • Unrack the bar with arms extended and position it over the chest.
  • Lower the bar slowly and under control toward the mid-chest while keeping the wrists straight and shoulders stable.
  • Press the bar upward in a controlled movement until the arms are extended without forcefully locking the elbows.
  • Repeat using slow, controlled movements. (12-15 times)
Bench Press
Image courtesy of Leonard Krasniqi