Bench Press

Bench PressEquipment Required: flat bench, weights of various sizes, bar

Technique

  1. begin by lying flat on a bench, with your feet flat on the floor and buttocks and shoulders touching the bench.
  2. grasp the bar at slightly wider than shoulder width apart (so that the elbows are at right angles at the lowest point).
  3. start with the arms fully extended, holding the weight directly above the chest
  4. the weight is lowered at a controlled speed and with a smooth motion, to just touch the chest then returned to the starting position.

Key points to remember

Alternatives

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