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Barbell Flat Bench Presses

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Purpose of Exercise:


TO BUILD MASS AND STRENGTH IN THE PECTORALS, FRONT DELTS (WHAT WE CALL FRONT SHOULDERS), AND TRICEPS.

The bench press is a fundamental compound exercise for the upper body. It produces growth, strength, and muscle density, not only for the chest muscles but for the front deltoids (shoulders) and triceps as well.

Execution:
Lie on a flat bench, your feet on the floor for balance. Your grip should be medium-wide (which means that, your hands should be wide enough apart so that your forearms point straight up, perpendicular to the floor). Lift the bar off the rack and hold it at arm’s length above you.
Lower the bar slowly and under control until it touches your chest (a little below the middle chest). Keep the elbows pointed outward in order to fully involve the chest. The bar should come to a complete at this point.
Press the bar upward once more until your arms are fully locked. Always go through a full range of motion.

Breathing:
Exhale (breathe out) while the weights are above you. Inhale (breathe in) while going down. Keep it in mind; you must complete inhaling before you push upward. Follow this breathing method for all of the chest exercises.

Warning:
Don’t arch your body too much. Simply move your chest out to feel the stretch while lifting the weights upward.
Absolutely no extra movement in other body parts. As you move other parts of your body, you are less concentrating on chest muscles.


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