Bench press is probably one of everyones favorite movements. It - TopicsExpress

Bench press is probably one of everyones favorite movements. It is the best overall compound upper body movement that works the pectorals, front deltoids, and triceps.Here Im doin 50 kg 5 sets of 5 rep but pls dont go heavy if ure a beginner!! The Proper way to bench press: 1. Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest. 2. Keep your chest up (thoracic extension) throughout the movement. 3. Elbows should be tucked and end up at approximately 45 degrees from your side. 4. Unrack the weight and take a deep breath and hold it. 5. Row the weight down to your chest by pulling the bar apart like a bent over row. Do not relax and let the weight drop. 6. Back, hips, glutes and legs are tight and contracted. 7. When you touch your chest, drive your feet downward and reverse the movement. 8. Lock out the elbows WITHOUT losing your arch and thoracic extension.

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