Barbell bench press
About this exercise
"Barbell bench press" targets the Ejika muscle group, suitable for beginners. The main load falls on: Middle, Front. Equipment needed: Barbell, Flat Bench.
Description
A basic exercise for developing the shoulder girdle, performed while sitting on a bench with a backrest. It stabilizes the body, allowing you to focus on the deltas.
Instructions
1. Sit on a bench with a backrest mounted vertically or at an angle of 80-85°.2. Take the barbell with a grip slightly wider than your shoulders and lower it to the top of your chest/collarbone.
3. As you exhale, squeeze the barbell vertically upward over your head.
4. As you inhale, slowly lower the barbell to the starting position.
Muscles worked
Primary
Secondary
Warnings
1. Do not lift your lower back off the back of the bench and do not bend overly.2. Do not squeeze the barbell from behind your head if you have poor shoulder mobility.
3. Lower the barbell under control, do not hit it on the collarbones.
3. Lower the barbell under control, do not hit it on the collarbones.
