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How to use Bench Press


bench press
bench press

Working Muscles: Chest, Triceps, Deltoids

Bench presses  exercises can be used to tone the muscles of the upper body, including the chest, arms, and shoulders.

How to use

Step 1 : positioning yourself

Lie down flat on the bench so that the bar is sitting directly over your eyes. Grab the bar with a width such that your pinky’s just inside the ring marks. Raise your chest up towards the ceiling and squeeze your shoulder-blades back and down by pinching your shoulder blades together. Keep your butt on the bench. Bring your feet back under your knees and plant them firmly on the ground.

As a result, there should be space between your lower back and the bench (an arch). Squeeze your glutes to help you maintain a stable position.

Step 2: Unrack the weight

Straighten your arms to lift the bar up. Move the bar so that it’s balanced directly over your shoulders.

Step 3: Lower  the bar slowly

Lower the bar to slightly below your nipples while slightly tucking your elbows and keeping your forearms vertical and directly under your wrists. Make sure to use full range of motion such that the bar physically touches your chest at the bottom.

Step 4: Press the bar up

bench press use

Press the bar from below your nipples to directly above your shoulders. The bar should not travel straight up and down, but rather slightly back towards the starting position. Focus on moving the weight by squeezing your chest together. Your shoulder-blades should be retracted and pulled down throughout the press, and your butt should remain in contact with the bench.

Perform 5-10 reps, depending on weight used. Perform up to three sets.

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