Barbell Press - JM
Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght
Intermediate 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 and hands close together. The barbell should be over your chest. This is your starting position. Lower the barbell to the halfway point between the extended position and your chest, keeping your elbows close to your sides. Inhale during this movement. Let the bar roll back about 1 inch by moving the upper arms towards your legs until they are perpendicular to your torso. Keep the bend at the low consent as you move the upper arms. 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.
Step 1
Lie on a flat bench, holding a barbell hands close together, above your chest with elbows straight.
Lie on a supine (flat) bench. Have a workout partner hand you a loaded barbell. Hold the barbell with the palms facing up and hands close together. The barbell should be over your chest. This is your starting position.
Step 2
Lower the barbell t a point midway between the starting position and your chest. Your arms will be close to the sides.
Lower the barbell to the halfway point between the extended position and your chest, keeping your elbows close to your sides. Inhale during this movement.
Step 3
Lower your upper arms towards your legs, keeping the elbow bend constant.
Let the bar roll back about 1 inch by moving the upper arms towards your legs until they are perpendicular to your torso. Keep the bend at the low consent as you move the upper arms.
Step 4
Raise the barbell, bringing it up and over your shoulders. Squeeze your pecs and hunch your shoulders forward.
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.