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Exercise Benefits With Proper Form & Technique

Bench Press

through 5 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle
synergists:Serratus AnteriorMuscle, DeltoidsMuscle
required:Barbell, Bench
optional:Squat Rack / Squat Stand, Workout Partner
fitness level:Normal
exercise type:Strength
Variations available (11)
Starting PositionExecution

General And Specifics

  • if you use a heavy weight, better use a squat rack
  • ideally you have a partner who can help you with the last repetitions

Starting Position

  • lay on the weight bench evenly
  • also put your head onto the weight bench
  • put up the barbell a bit wider than shoulder width (arms are fully stretched)
  • put the feet on the ground as if you sit or put them at the end of the weight bench (this takes a bit pressure from your back)

Correct Execution

  • let the barbell sink onto your middle or upper chest
  • push it up again powerfully
  • do not make a hollow-back
  • try not to bend your wrists
  • repeat the exercise several times

tip for the workout

  • increase the tension of the triceps by putting the barbell down slowly