Bench Press

If there are safety bars on the bench set them so that you don’t lower your elbows below the back of your shoulders.  If you can have a “spotter” that is good.

Lie on the bench, eyes under the bar, feet wide or knees bent up with feet on the bench.  Grab bar with hands elbow width apart.  Raise the bar off the rack, straighten your arms and get set with the bar over chest at nipple height.  Lower the bar in a controlled manner so that your elbows are at the same level as your shoulders, and then push the weight back up over your chest.  Repeat as advised.

  • Never hold your breath while performing this or any other exercise.

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Filed Under: Maximum Strength

About the Author: Stephen McCain is an Olympic and Hall of Fame gymnast.

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