Barbell Bench Press

Instructions

1. 1.Lie on a flat bench with your feet flat on the floor. Hold the barbell at just outside of shoulder width apart.
2. 2.Lift the barbell off the rack and hold it straight over your chest with your arms straight. This is your starting position.
3. 3.Slowly lower the bar while breathing in until the bar just touches the middle of your chest.
4. 4.After a brief pause push the bar up to the starting position while breathing out and focussing on contracting your chest muscles.
5. 5.Repeat for as many repetitions as required.

Tips

• It is recommended that you have a spotter for this exercise.
• Avoid 'bouncing' the bar off your chest.
• If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
• Perform the reps slowly and in a controlled manner. Technique first, weight second.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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