Bench Press
Overall chestAbout
This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.
How to Bench Press
Starting Position
1. Lie on the bench and fix your feet to the floor.
2. Pull your shoulders back and hold them in place so that your shoulders are positioned behind your chest.
3. Keep your lower back in a natural arch.
4. Grip the barbell with both hands slightly wider than shoulder-width.
5. While keeping your lower back and shoulders fixed, lift the barbell to position it above your chest.
Proper Form
1. Slowly lower the barbell until it touches below your chest.
2. At this time, your forearms should be perpendicular to the floor.
3. Slowly lift the barbell back to the starting position.
Breathing Technique
Inhale when you bend your arms, and exhale when you push your arms.
Precautions
1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
3. Please be careful not to let your hips come off the bench.
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