Barbell Press - Flat Bench Reverse Wide Feet Up

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Chest Triceps Anterior Delts Strength Barbell Flat Bench Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.

Lie on a supine (flat) bench. Have a workout partner hand you a loaded barbell. Hold the barbell with the palms facing up (reverse grip) and hands wider than shoulder-width apart. The barbell should be over your chest. Raise your feet and place them on the end of the bench with your knees at about 90 degrees. This is your starting position. Lower the barbell allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the barbell off your chest. Keep your feet flat on the floor and do not arch your back. Straighten your elbows while moving the barbell so that it move up and slightly back so the bar ends up over your shoulders. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.