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Bench Press

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Bench Press

Steps of Bench Press

Lie on the bench so your eyes are directly under the bar.

Grasp the bar just outside shoulder width.

Arch your back hard so that your lower back is completely off the bench. Your shoulder blades should be pulled together.

Squeeze the bar tightly and pull it out of the rack (if you have a spotter—and you should when the weight gets very heavy—have him help you get the bar into position).

Take a deep breath and lower the bar to your sternum (in line with the bottom edge of your pecs), tucking your elbows in at about 45 degrees to your sides.

When the bar touches your body, drive your feet hard into the floor and press it back up. Exhale at the end of the rep.

Note: Keep your grip, core, glutes, and legs tight; do not allow your feet to move; and when you bring the bar to your chest, don’t let the arch in your back collapse.

 

Benefits of Bench Press

If you want to achieve maximum strength and muscle size, it`s a great idea to include the bench press in your routine. Most gym fanatics know that the bench press works the chest, shoulder and tricep muscles. Lifting heavier weights on the bench press also recruits muscles of the upper back and surprisingly perhaps, the legs, hips and glutes.

If you want to achieve maximum strength and muscle size, it`s a great idea to include the bench press in your routine. Most gym fanatics know that the bench press works the chest, shoulder and tricep muscles. Lifting heavier weights on the bench press also recruits muscles of the upper back and surprisingly perhaps, the legs, hips and glutes.

Advice

Always have a spotter ready. A spotter can help you in case you cannot press the bar back up.

Keep the chest out and shoulders blades pulled back. This should be your position all times when performing the bench press to maximise pressing power.

Press in a straight line. Keep looking at the ceiling to maintain balance in the bench press.

Don’t bounce the bar off your chest. You should not let the bar touch your chest at the bottom of the bench press movement. Just lower the bar so your elbows are at 90 degrees and no lower.

https://www.youtube.com/watch?v=j-GJy1_xb9s

 

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