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Bench Press

Bench PressEquipment Required: flat bench, weights of various sizes, barbell.


  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


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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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