Description:
The bench press is an exercise that helps strengthen your upper body. You can perform it using a barbell or dumbbells. It's a key movement for powerlifters and athletes, as it supports muscle growth and builds overall strength in the chest, shoulders, and triceps.
How to Perform:
1. Set up your bench securely inside a power rack. Make sure the bench is placed right in the middle of the rack.
2. Lie down flat on the bench. Position yourself so that the barbell is directly above your chin.
3. Take a deep breath, grip the bar firmly, and tighten your core. With the help of a spotter, lift the bar off the rack.
4. Slowly lower the barbell down to your chest level. Make sure the bar touches your chest—this stretch is important for muscle activation and better results.
5. Once the bar touches your chest, take another deep breath and push the bar back upwards in a controlled motion.
6. Aim for 8 to 10 reps per set, and perform up to 3 sets depending on your fitness level and goals.
This exercise mainly targets your pectoral (chest) muscles, and also engages your triceps and shoulders during the movement.
The bench press isn’t just about moving the weight up and down—it’s about using proper technique to get better results. Form matters more than just lifting heavy.
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