Barbell Bench Press Exercise for Chest Muscles
Bench Press Chest Muscle Exercise Tips Correct Form and Images:
Flat bar bench press or simply bench press is one of the most common and effective exercises for pumping out chest muscles. It is the core of all bodybuilding workouts. It is performed with the help of a straight rod with round weights put in at both extreme corners of the rod. This exercise is very effective, and most athletes perform it in the wrong way, due to which the muscles are not ripped properly, though they may lift heavy weights.
By pressing more weight with improper technique, you may injure yourself. So correct technique is pivotal for chest muscle growth as well as to gain strength.
Bench Press Correct Form:
- Lower the bar till the middle of the chest.
- Keeping your elbows tucked in, push the barbell up to the starting position.
- Your movement should be slow and controlled.
- Now, again bring the var down near your lower chest.
- Repeat all the steps. Do 3-4 sets with 10-12 reps. each.
Bench Press Tips and Technique:
- Keep your elbows tucked in at 45-degree angle, to ensure more strength at the lower part of the push and help to avoid undue pressure on shoulders.
- At the beginning of push, first your chest muscles will come into play and then slowly as you move up, your triceps muscles will be stretched.
- Try to push as if you are pushing yourself away from the rod, and not rod away from you.
Bench Press Chest Muscles Worked:
Once you start following the above techniques, you will notice an immense increase in your chest muscles by this wonderful exercise called Barbell Bench Press. See the Human Muscle Map for a good mind-muscle connection during workouts.