Bench Press

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