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Purpose of Exercise: The bench press is to build mass and strength
in the pectorals and triceps. Having a good bench press depends
on several conditions. Along with triceps strength you must
have good shoulder development and back development, because
bench press relies on these muscles also when doing the lift.
Execution:
Sit down on the bench place your feet slightly under your
hips to where when you are lying down it makes your back arch
slightly. Next, pinch together your shoulder blades as if
you are squeezing them together. Place your hands on the bar
at shoulder width. You don't want to get your grip to narrow
or to wide because doing this will put more |
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stress on other
muscle groups, and we want them to work all together. Grip
the bar firmly and lift off of the rack. Control the weight
on the way down and touch just below the pectorals just below
the nipples on your chest. At the bottom of the movement pause
for a second. Then push up. Bow your chest but do not overly
arch your back. Bowing your chest out enables the back and
shoulders to work together in the movement. If you were seated
correctly from the start you should notice that the movement
on the way up will have you using all muscle groups chest,
back, shoulders, and triceps.
Insider's Tip: Always control the weight
on the way down. Never let it fall, this could cause serious
injury. |
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