the barbell bench press is often referd to as the squat for the upper body. It is the single best exercise for
the upper body. It affects all the muscles of the upper body and arms. when done correctly you will see significant
gains in your weight lifting routine. The two big mistakes people make are arching the lower back or bouncing the
wights off the chest.
Muscles Worked Primary stress is placed on the pectoriasl, triceps, anterior and medial
deltoids. There is significant secondary stress placed on the posterior deltoids, lats, and even the lower
back.
How to bench press Lay back on the bench, with your feet planted flat on the floor, and
positin your head directly under the barbell. Grip the barbell about four inches wider than your shoulders. Lift
the barbelloff the rack, slowly lower the weight down to the middle of the chest, and then push the weight straight
up just short of lockout position.
Barbell Bench Press Tips Never hold your breath as your pressing the weight because this can
cause pressure that stops the blood flow to and from the brain. Inhale as you lower the weight and exhale as you
press th eweight up. Do not arch your lower back. As you press the weight upwards keep your hips and lower back in
contact with the bench. Bench presing this way is bad form and cn injur you. It's a good idea to have a spotter,
especially when lifting heavy weight.
Bench Press Video
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