Exercise The Right Way - The Flat Bench Press
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuiders' training regimes.
It is useful, therefore, to describe
in detail the processes involved in actually doing these exercises. This
will help beginners to start out using the correct techniques before
moving on to potentially more dangerous heavy weights. If it also helps
more experienced lifters to redress some of the little faults that have
almost imperceptibly crept in over the years, all the better.
In
this article we'll take a close look at the flat bench press using a
barbell.
MUSCLES TARGETED: pectoralis major
STARTING
POSITION
Assume a supine position on a bench.
Grasp the bar with
a closed, pronated grip.
Grip slightly wider than shoulder
width.
Place the bar over the chest with the elbows fully
extended.
This is the starting point for all
repetitions.
DOWNWARD MOVEMENT
Lower the bar to touch the
chest at nipple level.
Keep the wrists rigid directly above the
elbows.
UPWARD MOVEMENT
Push the bar upward until the elbows
are fully extended.
Keep the wrists rigid directly above the
elbows.
Do not arch back or raise chest to meet the bar.
Repeat or
finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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