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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuiders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the flat bench press using a barbell.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Assume a supine position on a bench.
Grasp the bar with a closed, pronated grip.
Grip slightly wider than shoulder width.
Place the bar over the chest with the elbows fully extended.
This is the starting point for all repetitions.
DOWNWARD MOVEMENT
Lower the bar to touch the chest at nipple level.
Keep the wrists rigid directly above the elbows.
UPWARD MOVEMENT
Push the bar upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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