1. Lay flat on a bench and grab a barbell so that you hands are slightly wider than shoulder width apart.
2. Unrack the weight from the bench. In a slow and controlled manner, lower the barbell down to the lower part of your chest.
*If you feel any discomfort in your shoulders after a few warm up sets, try lowering the bar to different locations until you find a spot where you don't feel discomfort in your shoulders.*
3. Touch the bar to your chest, pause for a moment, but do not rest the bar on your chest.
4. Push the weight up while focusing on pushing the weight up with the palms of your hands, and squeezing your chest as you push the weight up.
Tip: Do not lockout your elbows, this will keep tension on your chest and will optimize muscular development. Do not bounce the weight off your chest. Keep your butt on the bench at all times. At no point should your body be squirming around to help push the bar up.
Workout Generator: Barbell Bench Press workday | |
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| Sports | Upload TimePublished on 15 Aug 2016 |
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