- Bench Press
- Lie on your back and take the barbell from the supports,
using a grip that is six to eight inches wider than shoulder
- Lower the bar slowly to the nipple region, and then press
it back to the locked-out position.
- Don't bounce it off your chest! Don't let your butt come
off the bench!
- If you have trouble keeping your back on the bench without
arching, put your legs up in the air.
- Mainly works the lower chest region, but the whole pectoral-deltoid
area is stimulated.
- Decline Bench
- The opposite of incline.
- Works the lower outer chest region.
- Some bodybuilders say this stresses the chest harder than
flat bench presses.
- Adjust the bench between 30 - 45 degrees depending on what
- Incline Bench
- Set the bench to an angle of 25 - 30 degrees if possible.
- Bring the bar down to the center of the chest just under
- Works the upper chest mainly, along with the front delts
and triceps. As you increase the angle, the stress shifts
from the upper chest to the shoulders.
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