Home :: Body Building :: Workouts :: Chest :: Bench Press
Bench Press :
Bench press is a compound exercise but obviously better then push-ups. If you are serious into the pecs business you must do them.
How to do Bench press:
Flat Bench Press :
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You should bring the bar down until it just touches below the pectoral muscles(The weight should be almost touching your nipples when down).
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Never bounce the bar off your chest, this is poor form and it can lead to cracked/broken ribs and/or bruising of the heart.
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Return the bar to the starting positio
Inclined Bench Press :
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Declined bench Press :
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Common mistakes in doing Bench press:
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In all exercises, you needn't lock your arms, otherwise you won't get all the benefit.
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Try very low weights if you are beginner, to get the feel of the movements.
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Also in the last few reps or if you've never done them before, you may find that one arm is working more than the other. I mean, your barbell is not parallel to the floor. Avoid that as it may hurt you
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In all the exercises, keep your wrist straight.
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Also, do the negatives with more or less the same pace as the positives (that's important and not doing so a very common mistake).
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Another sign of bad form is raising your shoulders. Don't raise them.
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In all the exercises, go up slowly, wait for a second and than come down with the same pace. The more you narrow your grip more you work your triceps. Also, try to actually feel the muscles working.
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