Fitness Trainer A to Z

Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid

Bench Press

• This exercise can be performed using dumbbells and/or with free weights.

Beginning Position:

• Lie face up on a bench with feet flat on the floor.
• Eyes should be below the edge of the bar.

Upward Movement Phase:

• Grasp the bar with a closed, pronated grip, and remove the bar off the shelf.

Downward Movement Phase:

• Lower bar/free weights slowly and with control to the chest keeping the wrists straight.
  

  Bench Press - Bottom Bar Position