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About:

The bench press is the most important compound exercises for developing mass, density, and strength in the pectorals, front deltoids, and triceps. Some good substitutes for this exercise are: Flat Dumbbell Presses, and Seated Machine Presses.

How To:

✓ Lie on a flat bench with your feet flat on the ground. Your grip should be slightly wider than shoulder width apart.

✓Lift up the bar off the rack and hold it at arm’s length above you.

✓In a slow and controlled manner, lower the bar down until it touches just below the pectorals. Keep the elbows aimed outward in order to fully utilize the chest muscles.

✓Press the bar back upward until the arms are fully locked out, back into the starting position. Always go through a full range of motion and be sure to avoid trying to bounce the bar off your chest using momentum to move the weight.

Written by: Chad Shaw. The exercises provided by World Physique and worldphysique.com are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. World Physique and worldphysique.com disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.