Bench press
About this exercise
"Bench press" targets the Kirji muscle group, suitable for intermediate level. The main load falls on: Middle. Equipment needed: Barbell, Flat Bench.
Description
A basic multi-joint exercise for developing the pectoral muscles. The triceps and the anterior part of the deltoid muscles are also actively involved in the movement.
Instructions
1. Lie down on a horizontal bench, place your feet on the floor and stabilize your shoulder blades.
2. Take the bar with a grip slightly wider than the shoulders and remove it from the racks.
3. Lower the bar to the middle or lower part of the chest, maintaining control and steady position of the forearms.4. Press the barbell up, keeping the body stable.
Muscles worked
Primary
Secondary
Warnings
1. When working with heavy weights, use a safety net or safety stops.2. Do not knock the bar off your chest and do not perform repetitions through acute pain.3. Do not allow yourself to lose control of the barbell.
