The bench press is a great movement to have as a part of your strength program and one of the "BIG 4" compound exercises meaning the bench press uses NOT ONLY YOUR CHEST but also your shoulders, triceps, forearms, lats, and pecs, traps, rhomboids, and pretty much every muscle in your upper body.
BENCH PRESS WITH PROPER FORM:
Squeeze your shoulder blades together, press your lats into the bench, and raise your chest up slightly towards the bar.
Your entire foot (heels included) should be on the ground, on either side of the bench.
Keep your entire body tight.The raising of your chest to the bar, squeezing your shoulders together, squeezing your butt, and driving your heels into the ground will create a tight arch in your back. Raise the bar with a controlled tempo breathing out as you lift the weight up. Slow controlled descent for faster strength gains, breathing in as it descends.
Your grip should have your thumbs around the bar and the bar resting on the heel of the palm, when the bar is lowered to your chest completely it should be in the centre of your chest, by your throat is too high and by your stomach too low.. A wider grip is more pec-focused, and a narrower grip is more tricep focused. when the bar is at the lowest point, your forearms should be vertical.
Start with the bar only to achieve proper form, add weight when you are comfortable performing it correctly... Remember with proper form, your gains will be much quicker.
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