Exercises: Bench Press

A staple in most programs, the bench press can be used to strengthen  all the musculature of the upper body.  It can actually be used as a full body exercise just as deadlifts or squats can, if performed as a powerlifter would.

Primary Movers: Chest

Secondary Movers: Triceps, Shoulders

Movement Type: Compound

How To: 

  1. Lie on the bench, feet flat on the floor, shoulders pulled back and down.
  2. Place hands a little wider than should width.
  3. Unrack bar (with or without spotter help) keeping shoulders pull back. This is your starting position
  4. Lower bar under control to mid chest.
  5. Keeping feet on the floor, and butt on the bench, push weight back to starting position.


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