How to Perform a Bench Press

Male Speaker: Now for the bench press, my favorite exercise and what I practice day in, day out. Now what we are going do with the bench press since it's a -- you need this movement in all training programs for one thing it's a major mass builder, and a major toner. You got a lot of muscles working, you got some triceps here, you got front delts, you got the pectorals majored. Now all these muscles are really major muscles which will you good tone or good belt.

So let's start, I'll ask you to please lie down. Now since we are here and we are not on an actual bench, I would like to say if you go on a bench press please try to keep your eyes over the bar when you go under the bench, but not too much too high or too low, where else you might have problem racking the bar later on. So with that I'm going to give her the bar. She is going to take it on the ring here perfectly there is a small ring right here. She could put her hand right in the middle of both which is one correct position. Okay, now what she is going to do is very simple. She is going to bring the bar down to a 90 degree position keeping her elbows at shoulder height and push backup.

So she is going to breathe in and breathe out, that's it. Now this is a perfect movement. What you don't want to do on this is actually lift your shoulders off, let's say you have the bar in your hands, when she is going to bring the bar up, you do not want to lift the shoulders up. Some people will lift the shoulders up this is a definite no, no. Another thing you will see this in gyms so please and please do not do this, you want to keep neutral spine as we are explaining time in, time out in all the exercises.

This hip flexion, you see once she does a hip flexion like this there is no more angle here, it's flat out. So literally although it's great just to unbalanced movement it's actually bad because the back is flat now you want to keep neutral spine which is perfect. She can do a lot of different movements with this. Basically right here I'm going to give her back the bar and she can take the bar on the outside of the ring. Right here, see and when she takes it outside now her front delts are working a little bit more. If she takes it inside of the ring holding on the inside like this her triceps and the same thing here her tricep now are more in the action of that. So basically depending on the grip you can change an exercise simply just by changing a grip or simply by taking dumbbells or different things. So that's how you do a bench press. Thank you very much see you soon.


Transcription by: Scribe4you Transcription Services