liftsiron
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Flat Bench Press
Purpose of Exercise: A basic exercise for developing size and power in the triceps, front and anterior delts and primarily all of the pectoral muscle.
Execution of Exercise: Lie on a flat bench, keep your feet firmly pressed down on the floor for stability. Use a medium width grip (shoulder width) on the bar. Lower the bar from arms length to a point just below the pectorals and above the sternum. The bar should be lowered under control and there should be a brief pause on your chest before you return the bar to the starting (arms length) position.
Important Points: Do not bounce the weight off your chest. The bar should move up and down in a straight line i.e. the bar should not move towards your head or feet during the lift, if this happens it is a sign that the bar is not under control. It is vital that you perform a full range of motion on this exercise. To ensure maximum results keep your elbows pointed out and forearms perpendicular to the floor. This exercise can be done:
* with a wide grip
* with a narrow grip
* on various level of incline or decline
* with dumbbells
* explosively as in a JM Press
Purpose of Exercise: A basic exercise for developing size and power in the triceps, front and anterior delts and primarily all of the pectoral muscle.
Execution of Exercise: Lie on a flat bench, keep your feet firmly pressed down on the floor for stability. Use a medium width grip (shoulder width) on the bar. Lower the bar from arms length to a point just below the pectorals and above the sternum. The bar should be lowered under control and there should be a brief pause on your chest before you return the bar to the starting (arms length) position.
Important Points: Do not bounce the weight off your chest. The bar should move up and down in a straight line i.e. the bar should not move towards your head or feet during the lift, if this happens it is a sign that the bar is not under control. It is vital that you perform a full range of motion on this exercise. To ensure maximum results keep your elbows pointed out and forearms perpendicular to the floor. This exercise can be done:
* with a wide grip
* with a narrow grip
* on various level of incline or decline
* with dumbbells
* explosively as in a JM Press
