Bench Press - Powerlifting

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

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 bench, lie on the bench and grab a barbell with the palms facing towards your feet. The bar should be over your chest with your elbows locked. Ensure your feet are flat on the floor, lift your shoulders off the bench, squeezing the shoulder blades together. This is your starting position. Slowly lower the bar to your chest area (do not bounce the bar from your chest). Your elbows should be out to the side of your body and the bar should be almost on your chest. You will need to arch your back. The bar and your elbows should stay in line. Drive the barbell up with as much force as possible so that it is over the chest area. Exhale during this movement. Your shoulders should be off the bench. 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.