EXERCISE PROFILE
- MAIN MUSCLES: Delts
- SECONDARY MUSCLES: Traps
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Barbell
- EXPERIENCE LEVEL: Beginner Mid-level
EXERCISE INSTRUCTION
- Sit on a bench press. If you are not using the backrest for support, then your body should be at right angles. The same as in the standing version.
- For those who use back support, the main thing is to choose the right angle of the bench. In order to do the chest press, it is set at an angle of 80 °. So your chin will not interfere with lifting the bar up.
- The back should be pressed, there is a slight deflection in the lower back. Legs apart. The feet are firmly on the floor. The gaze is directed forward and upward.
- Grab the barbell with a medium grip and place your chest on top. The elbows should be in front of the body.
- Inhale and as you exhale, squeeze the bar up, straighten your arms at the elbow joints.
- Performing the option without back support, the bar rises above the head. With experience, the trajectory will be slightly different. And the barbell will be somewhere at the level of the forehead or nose.
- As you inhale, bend your arms and return to the starting position.