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Barbell Bench Press
Overview
The bench press is often referred to as the "king" of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It's important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.
Description
- Lying on a bench, hold the barbell over the chest, arms straight, hands placed slightly outside of shoulder width.
- Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
- Lower the barbell to the top of the chest.
- Press the bar back up to the top, until your arms are straight.
Mistakes
- Not keeping the chest up
- Over-arching the lower back
- Lifting the hips off the bench
- Pushing the head back against the bench
Muscle Groups
Chest
Shoulders
Triceps
Purposes
Chest strength
Front deltoids strength
Triceps strength
Exercise Categories
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Overview
The bench press is often referred to as the "king" of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It's important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.
Description
- Lying on a bench, hold the barbell over the chest, arms straight, hands placed slightly outside of shoulder width.
- Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
- Lower the barbell to the top of the chest.
- Press the bar back up to the top, until your arms are straight.
Mistakes
- Not keeping the chest up
- Over-arching the lower back
- Lifting the hips off the bench
- Pushing the head back against the bench
| Muscle Groups |
|---|
| Chest |
| Shoulders |
| Triceps |
| Purposes |
|---|
| Chest strength |
| Front deltoids strength |
| Triceps strength |
Exercise Categories
Want to learn more?
Get a Free Evaluation KitExercise Categories
Want to learn more?
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I have to say, the entire experience of getting certified was both challenging and enjoyable. I was not looking for an
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I had taken one or two other courses by different organizations before and they were nowhere near as thorough and in-depth as this one.
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Thanks to ISSA, I am able to compete and win in bodybuilding competitions despite my day job, and I am honored to help others achieve their personal health aspirations amid their busy schedules.
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