Hey guys, Hayden and Alex here Today we wanted to show you the correct technique of how to do reps on the bench press. We are still a bit camera shy so if the explanation didnt make much sense have a look at the steps below. This exercise applies to both guys and girls and we do recommend that all of you include it in your weekly routines. Either free weights dumbells or on the bench press barbell. So we start by : 1. Lay down on the bench not flat but keeping and slight arch in the spine where the top of your torso is touching the bench and the other point touching it would be the lower back/glutes. 2. Grab the bar somewhere wider than your shoulder width. Not too far away and not too close as it could become a tricep exercise 3. Control the rep on the way down and use full range of motion, so if you can go all the way down and touch your chest we would recommmend to do so as it activates and works a bigger area of the chest. 4. You can either lock out at the top or you can stop just before that. In this case we lock out as we are doing more of an explosive form of bench press. If you stopped just before locking out you can keep more tension/pressure in the muscle which will recrute and activate more muscle fibres in the chest. 5. One last point would be to FEEL the muscle! . So think about what muscle you are working out! In this case when working out the pectorals(chest)... if your deltoids (shoulders) & back is starting to get sore even more than your chest is you are probably not using the correct technique or are lifting too heavy for the exercise. So drop down the weight and really focus on activating and contracting the muscle fibres in the chest. If you have any other requests on any exercises you are unsure of please write them below and we will do a video on how to do them.
Posted on: Thu, 11 Dec 2014 05:37:41 +0000
Trending Topics
Recently Viewed Topics
© 2015