The Bench Press is used to strengthen and develop thechest, triceps and deltoids. It can be performed on a bench wih barbells or dumbells, or with a variety of machines or home gym systems. Our example is the classic bench press with a barbell.
START by lying on the bench or machine with your head, torso and hips pressed against the pad and your feet spread wide and flat on the floor. Frab the barbell with a full overhand grip. Place your hands slightly wider than shoulder width. Lift the barbell off of the uprights and hold it with straight arms over your collarbone. Pull your shoulder blades together in back.
Lower the bar, slowely and in full control, to just above your nipples. then press it back up and just slightly back so that it finishes above your collarbone once again. Stop just short of locking your elbows and keep your shoulder blades pulled back.
Variations of the Bench Press include: