Barbell bench press

13/02/2024 in General workout #GENERAL_WORKOUT #instruction #exercise

Instruction Barbell bench press

Exercise description

Starting position: Lie on a flat bench. Position your feet slightly apart and press firmly into the floor. Grip the barbell with your thumbs inwards so that the angle between your arm and forearm is 90 degrees halfway through the movement. Tighten the shoulder blades, lower the shoulders and press down firmly on the bench. Maintain the natural alignment of the spine - lumbar slightly elevated, buttocks tight on the bench. Movement: maintaining the correct starting position, inhale and slowly lower the barbell to the centre of your chest, bending your arms at the elbows. After holding the barbell near your chest for a fraction of a second, begin to lift the barbell back to the starting position, exhaling the air. Focus on making the squeeze come from the pectoral muscle. As you straighten your arms with the barbell, tighten your pectoral muscle, then start to lower the barbell again. Avoid overstretching the elbow joint. Repeat the exercise a set number of times at a suitable pace.