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Flexion at the shoulder horizontal flexion at the shoulder and extension at the elbow.
How to do bench press. Youve just gotta know how to do it right. To do a bench press lie on your back on the bench with your feet flat on the ground. The bench press is a popular workout that helps improve upper body strength. There are only three major movements you need to accomplish to complete a bench press.
If you dont use the specialized bench press rack a standard flat bench can be used with dumbbells or a light barbell. The two movements taking place at the shoulder are pretty self explanatory. Beginners and those lifting heavy weights should get the assistance of a spotter who stands behind the rack and assists with the bar when you have trouble lifting. You should become familiar with each of these 5 steps before actually getting under the bar and attempting to bench press.
The best thing you can do is to ask someone at the gym to spot you. Tools generally come into play when youre getting into competitive lifting. However both of these methods are dangerous and youre risking injury by doing them. Even if the weight seems light its very possible to injure yourself.
When learning how to do a barbell bench press it helps to break things down into a series of basic steps. Put your arms straight out to your sides then bend your elbows up towards the ceiling and grab the bar. Lift the bar with the weights and slowly bring it down to your chest. Bench press is one of the best exercises in your arsenal.
Although you dont really need anything other than your own body in order to do a bench press there are specific pieces of equipment you can use to make your bench press safer and more effective. Select the appropriate weights. This exercise is done lying down on a flat bench and pressing a barbell up and down at chest height. Lay faceup on a horizontal bench with your butt on the bench and feet flat on the ground.
How to do a barbell bench press properly. If youre developing a hunch then focus on correcting the bench press movement itself so that you can do it damage free. Please do not bench press alone especially when just starting out. Forces at play in the bench press.
It works the pectoral muscles shoulders and arms. Heres how to properly do it and all the best gear for getting it done. In this video we show you how going over technique form and how to perform the perfect bench. Lie on a foam roller so that its running down the length.
