Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise The Right Way - The Flat Bench Press


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the flat bench press using a barbell.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Assume a supine position on a bench.
Grasp the bar with a closed, pronated grip.
Grip slightly wider than shoulder width.
Place the bar over the chest with the elbows fully extended.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the bar to touch the chest at nipple level.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the bar upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.


MORE RESOURCES:

The One Thing You Need to Do to Build Muscle
STACK News
We've all seen the 150-pound soaking wet trainee who kills himself in the gym day in and day out but isn't gaining muscle. Why? He may have drawn the short end of the stick in the genetics pool, but another reason may be the lack of nutrition before ...



Huffington Post

How to Build Muscle: Proven Strength Lessons From Milo of Croton
Huffington Post
Nearly 2,500 years ago, there was a man of incredible strength and athleticism roaming the hills of southern Italy. His name was Milo of Croton, and he was almost certainly the most successful wrestler of his day. Milo was a six-time wrestling champion ...



A High-Energy DDP Yoga Workout to Burn Fat
Shape Magazine
Former heavy-weight wrestling champion Diamond Dallas Page does, and in DDP Yoga, he's created a routine the pumps up familiar yoga poses with cardio and strength training techniques to burn fat, build muscle, and increase flexibility. We had him demo ...



Bodybuilder Robert Cheeke shows how to burn fat, build muscle on a plant ...
OregonLive.com
Bodybuilder Robert Cheeke shows how to burn fat, build muscle on a plant-based diet: Going Vegan. 1 / 4. Shred It. Thai Red Curry Noodles, a recipe by Tess Challis and Dr. Mary Clifton that's featured in "Shred It!" by Robert Cheeke. (Photo by Grant ...



Men's Fitness

Supplements to Save Muscle While Shredding Fat
Men's Fitness
Well, glutamine increases your body's ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle. As the precursor to nitric oxide (NO), arginine can produce more muscle pumps during an intense workout. It works by widening ...



Men's Fitness

The Beginner's Guide to Yoga
Men's Fitness
You are here. Home / Training / Build Muscle. The Beginner's Guide to Yoga. Yoga is for guys too. Here's how to use yoga to your advantage for increased flexibility, stability, sports performance, and overall stress-relief. JORG BADURA. Google + Print ...



Yahoo Health

How To Blast Belly Fat
Yahoo Health
So just by trying to build muscle you're going to burn more body fat.” When it comes to your diet, everyone is different, but most people could benefit from eating more lean protein and vegetables and less starchy carbs, Perkins says. At every meal ...



Daily Mail

Kristin Cavallari envies Camila Alves' curves after complaining of being 'too ...
Daily Mail
Kristin Cavallari declared Camila Alves her 'girl crush' and envied her curves while posting about the best fashion from Sunday's SAG Awards. 'Camilla's curves are [sexy] no matter what I do I will never have those!' lamented the 28-year-old presenter ...

and more »


Shape up: Hot fitness trends for 2015
Waterbury Republican American
Body weight training is resistance training in which you use your own weight, rather than barbells, dumbbells, kettlebells or exercise machines, to build muscle and strength. The most familiar examples are pushups, pullups and burpees (squat thrusts to ...



Methodist Manor purchases anti-gravity treadmill
Pilot Tribune
Zipped in and surrounded by a pocket of air, this will be a safe way for residents who have suffered injuries or have mobility issues to get moving and build muscle strength and flexibility. AlterG anti-gravity treadmills use NASA air pressure ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.