Begin by lying flat on the bench, with your body in a natural and relaxed position.
Make sure that you are not holding your shoulders in an awkward
position. Be sure to have a natural spinal curve. You do not want to
have your lower back completely flat on the bench, but you do not want
to force it to curve too much either. Instead, opt for a comfortable and
natural position. You should have your feet flat on the ground and your
shoulders touching the bench.
Put your arms straight out to either side of you, and then bend your elbows, bringing your hands up to touch the bar. This is where you should position your hands. You can make your grip sightly wider to increase the amount of pectoral muscles involved in this exercise, and you can bring your grip in slightly to increase your triceps involvement. For a standard bench press, opt for the normal grip.
Begin with just the bar weight. Lift the bar off the rack and position it directly above the middle of your chest. Inhale as you lower it down, gently touching your chest with the bar. Do not bounce the bar off your chest, as this can cause serious injury. Begin to exhale as you push the bar up and away from your body. Extend your arms to just under full extension. Repeat this for eight repetitions as your first set.
Now add weight to the bar. The bar by itself weighs 45 pounds. You will want to increase by five to ten pounds at a time until you find a comfortable weight.
Put your arms straight out to either side of you, and then bend your elbows, bringing your hands up to touch the bar. This is where you should position your hands. You can make your grip sightly wider to increase the amount of pectoral muscles involved in this exercise, and you can bring your grip in slightly to increase your triceps involvement. For a standard bench press, opt for the normal grip.
Begin with just the bar weight. Lift the bar off the rack and position it directly above the middle of your chest. Inhale as you lower it down, gently touching your chest with the bar. Do not bounce the bar off your chest, as this can cause serious injury. Begin to exhale as you push the bar up and away from your body. Extend your arms to just under full extension. Repeat this for eight repetitions as your first set.
Now add weight to the bar. The bar by itself weighs 45 pounds. You will want to increase by five to ten pounds at a time until you find a comfortable weight.
0 comments:
Post a Comment