Bench Press

1️⃣ Targeted Muscles

• Primary: Chest (pectorals)
• Secondary: Triceps, shoulders (anterior deltoid)

2️⃣ Why Is the Bench Press So Effective?

• One of the best upper body strength builders
• Engages multiple muscles for maximum power development
• Essential for pushing strength and muscle mass in the chest and arms
• Improves athletic performance in sports requiring upper body power

3️⃣ Proper Execution

1. Starting Position:

• Lie on a bench with feet flat on the ground
• Grip the bar slightly wider than shoulder-width (thumbs wrapped around)
• Keep your shoulder blades retracted and your back slightly arched

2. Lowering the Bar:

• Slowly bring the bar down to the mid-chest
• Elbows should be at a ~75-degree angle (not fully flared out)
• Maintain tightness in your core and upper back

3. Pressing the Bar Up:

• Push the bar explosively upward while keeping control
• Extend your arms fully, but don’t lock out too aggressively
• Keep your shoulders retracted and avoid bouncing the bar off your chest

🔥 Pro Tip: Squeeze the bar as hard as possible—this increases strength output!

4️⃣ Common Mistakes & How to Avoid Them

❌ Flared elbows: Keep them slightly tucked to protect your shoulders.
❌ Lifting hips off the bench: Maintain proper form for maximum power.
❌ Lowering too fast: Control the descent to avoid injury.

5️⃣ Pros & Cons

✅ Best exercise for upper body strength and chest development
✅ High muscle activation in triceps and shoulders
✅ Scalable—can be done with barbells, dumbbells, or machines
❌ Improper form can lead to shoulder injuries
❌ Requires a spotter when lifting heavy for safety

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Want to master the perfect bench press?

📸 Pictures/Videos → coming soon

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