Bench Press Resistance Exercise
Performing an effective exercise on the bench press will help strengthen muscles in the front upper body and the back of the upper arm. Including the pectorals, tricep and anterior deltoid.
Instructions:
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Adopt a comfortable lying position on the bench with your feet on the floor and your back straight.- Your hands should be positioned shoulder width apart and on the bar with a closed overhand grip (pronated).
- The bar should be placed in line with your sternum (mid chest) and your forearms should be vertical.
- In a smooth controlled motion, straighten your arms (shoulder horizontal flexion and elbow extension) by pushing the weight away from your body.
- At this point your arms should be straight (elbows extension)
- Return the bar back to the start position keeping your elbows in line with your shoulders and below your wrist, a point that a mild stretch is felt.
- Throughout the exercise maintain a neutral spine elbows off lock and eyes forward.
Disclaimer: Professional independent instruction or medical advice should be taken before acting on any of the advice given in the article.
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