3 Exercises for Building Chest Muscle : 2 - Standard Bench Press

2 - Standard Bench Press :

The old staple of the chest workout, and even the workout in general. The bench press is probably the most widely known exercises, and it is one of the best for you. Incorporating the bench press into your workouts will work your chest and your triceps, as well as several other stabilizer muscles.

The bench press is done with a standard, 45-pound Olympic bar and plates. To perform the bench press, you lie on the bench with the top of your head just even with the end of the bench under the bar. Your back should rest flat against the bench, and your feet should be flat on the floor.

With your shoulders square and slightly forward of the bar resting above, place your hands on the bar at your shoulders width apart. A wider grip will work your chest muscles more aggressively, while a grip closer to the center will focus on your triceps.

Lifting the bar and moving it slightly forward so it is centered over your chest, you are now in the upper rest position. At a gradual pace, lower the bar until it is just an inch or so above your chest. Do not bounce the bar off of your chest as this can cause injury. As it reaches its lowest position, press against the bar, lifting it back up to its original upper position. Do not lock your elbows. Repeat this motion for the number of repetitions you wish, then place the bar back on the bench rests.

 

👉 Introduction : 3 Exercises for Building Chest Muscle.
👉 1 - Standard Push-Up.
👉 2 - Standard Bench Press.
👉 3 - Dips.