BARBELL FLAT BENCH PRESS
PRIMARY TARGET: CHEST(MAJOR PEC)
OTHER MUSCLES : SHOULDERS ,TRICEPS
1. Lie down on a flat bench.
2. Lift the bar from the rack and hold
it straight over you with your arms perpendicular to the bench surface.
3. In this position your arms must be
fully extended and locked.
4. In this starting position, slowly Lower
the barbell down to middle of chest, while
inhaling.
5. Pause for a second in this position and
feel the contraction in your chest muscles.
6. While using maximum strength from
your chest muscles, push the barbell back to the starting position as you exhale.
7. Repeat as many times as recommended.
TIPS:
Ø Before doing this exercise, must
ensure a spotter person behind you (to avoid any accident).
Ø Don't try to increase the pace which
may lead to bounce the barbell on your chest.
Ø Be careful while picking and placing
back the barbell in the rack.
Ø Make a full control on the barbell
during the whole exercise.
Ø Motion, while lowering down the
barbell should be slow as compare to upward.
Ø Pace, while doing the exercise must
be slow or medium.
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