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: 

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