Barbell Press - Wide Grip
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.
Using a flat (supine) bench, Lie on the bench and grab a barbell with the palms facing towards your feet. Your elbows should be out to the side of your body and the bar should be almost on your chest. This is your starting position. 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. Slowly lower barbell back to the starting position. Inhale during this movement. 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 just above your chest.
Using a flat (supine) bench, lie on the bench and grab a barbell with the palms facing towards your feet. Your elbows should be out to the side of your body and the bar should be almost on your chest. This is your starting position.
Step 2
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.
Step 3
Lower the barbell back to the starting position.
Slowly lower the barbell back to the starting position. Inhale during this movement. Using a flat (supine) bench, lie on the bench and grab a barbell with the palms facing towards your feet. Your elbows should be out to the side of your body and the bar should be almost on your chest.