Bench Press


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		Bench Press

Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion

CHEST & SHOULDERS & ARMS (Beginner/Advanced/Spotters)

* A Contra Indicated Exercise For Beginners Over Age 35!
* Anyone Having A History Of Rotator Cuff Injury!
* If you shoulders are weak start with the alternative exercise Incline Press!

Place a bar onto the support racks of a Bench Press and position yourself under it so that the bar crosses above your forehead. Take a grip just wider than shoulder width and slightly bend your elbows. For Powerlifting the hand spacing is slightly wider on each side so that the barbell has less distance to travel and more weight can be lifted Take a 3/4 breath. Push the bar up off of the support racks by locking your elbows and bring it forward to balance in line with the middle of your chest. Release and redraw your breath. Angle your arms outward and lower the bar in a controlled manner until it touches your chest. Now contract your shoulder and arm muscles quickly as you explode the bar back to a locked out overbody position.