Bench Press

How to Do:

1. Set Up: Lie flat on a bench with your eyes aligned under the barbell. Plant your feet firmly on the ground, ensuring a stable base. Keep your back slightly arched, and your shoulder blades pinched together.
2. Grip: Grip the barbell with your hands slightly wider than shoulder-width apart. Your wrists should be straight, and the barbell should rest in the heel of your palms.
3. Unrack the Bar: Straighten your arms to lift the bar off the rack. Move the bar to position it directly over your shoulders.
4. Lower the Bar: Slowly lower the barbell to your mid-chest, keeping your elbows at about a 75-degree angle to your torso. Keep your movements controlled and avoid bouncing the bar off your chest.
5. Press Up: Push the barbell back up to the starting position by extending your arms fully. Focus on keeping the movement smooth and your core engaged throughout.
6. Repeat: Perform the desired number of repetitions, then safely re-rack the barbell.

Benefits:

The bench press is a compound exercise that primarily targets the chest, shoulders, and triceps. It improves upper-body strength, enhances muscle definition, and contributes to better functional performance for pushing movements. It’s also a key exercise for building overall power and size in the upper body.