![]() ![]() Lift the weight off the rack, inhale as you lower the bar with control, exhale as you push the bar up.Ensure that your wrists are straight so that the weight is stacked over your arm.Grip the bar firmly, slightly wider than shoulder-width (2 – 4 inches).These tips will help to put your shoulder joint in the safest possible position to avoid injury. When lying on the bench, ensure that your shoulder blades are back and down, your feet are planted firmly on the ground and there’s a slight arch in your lower back.See our close grip bench press and smith machine bench press guides. Compound movements also burn more calories and improve the strength of stabilisation muscles which is great for overall athletic ability. What are those benefits I hear you ask? As the bench press is a compound movement it incorporates a range of muscles leading to more muscle activation and therefore growth. The bench press should be a staple in your workout plan for all of its many benefits. Video can’t be loaded because JavaScript is disabled: The Official Bench Press Check List (AVOID MISTAKES!) () If you’re looking for a brilliant compound movement to build chest muscle, as well as muscle all over your body, look no further. From here, more the bar back to the starting position and repeat for 8 – 12 reps and 3 – 4 sets.Start the movement by keeping your arms straight and bringing the bar to the tops of your legs in a controlled manner. ![]()
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