Flat Bench Press - Bench Press Exercise Proper Form

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Bench Press Exercise Proper Form

Flat Bench Press

Purpose of Exercise: A basic exercise for developing size and power in the triceps, front and anterior delts and primarily all of the pectoral muscle.

Execution of Exercise: Lie on a flat bench, keep your feet firmly pressed down on the floor for stability. Use a medium width grip (shoulder width) on the bar. Lower the bar from arms length to a point just below the pectorals and above the sternum. The bar should be lowered under control and there should be a brief pause on your chest before you return the bar to the starting (arms length) position.

Important Points: Do not bounce the weight off your chest. The bar should move up and down in a straight line i.e. the bar should not move towards your head or feet during the lift, if this happens it is a sign that the bar is not under control. It is vital that you perform a full range of motion on this exercise. To ensure maximum results keep your elbows pointed out and forearms perpendicular to the floor. This exercise can be done:

with a wide grip

with a narrow grip

on various level of incline or decline

with dumbbells

explosively

DISCLAIMER - THE INFORMATION CONTAINED ABOVE IS FOR INFORMATIONIAL PURPOSES ONLY. THE EXERCISES ARE FOR DEMONSTRATION PURPOSES ONLY. WE ARE MERELY PROVIDING INFORMATION, EACH OF US AS INDIVIDUAL'S MUST BE ACCOUNTABLE FOR OUR ACTIONS. READING THE ABOVE ABSOLVES US FROM ALL RESPONSIBILITY.

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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). This product is not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.