BENCH PRESS or DUMBBELL

BENCH PRESS or DUMBBELL (DB) BENCH PRESS

Purpose: Develop muscles of the chest, shoulders and triceps.

Starting Position:

Lay on the bench with a natural arch in your back and your feet flat on the floor.

Grip the bar slightly wider than shoulder width with your thumbs around the bar.

With a spotter’s assistance, lift the bar out of the rack and directly over your chest.

Procedure:

In a controlled manner, lower the bar to your lower chest and make contact (do not bounce).
The angle of your elbows should be between 90° and 120° .
Push the bar off your chest upward in an explosive but controlled manner to the original starting position.

Key Points:

The bar should move upward, with the finishing position directly over your chest. Do not push the bar back.
Do not bounce the weight off your chest. Touch and go.
Maintain your five points of contact (head, upper back, butt, both feet) throughout the exercise.

Dumbbell Bench Press

INCLINE PRESS or DUMBBELL (DB) INCLINE PRESS

Purpose: Develop muscles of chest and shoulders.

Starting Position:

Using a 30° -45° incline. Lay on the bench with a natural arch in your back and your feet flat on the floor.

Grip the bar slightly wider than shoulder width with your thumbs around the bar.

With a spotter’s assistance, lift the bar out of the rack and directly over your chin to upper chest region.

Procedure:

In a controlled manner, lower the bar to the upper portion of your chest.
The angle of your elbows should be between 90° and 120° .
Push the bar off your chest in an explosive, but controlled manner to the original starting position.

Key Points:

The bar should travel down and up in a straight path, with the finishing position directly over your chin to upper chest region.
Do not let the bar travel too low on your chest, keep the point of contact high.
Do not bounce the weight off your chest.
Keep your buttocks and upper back on the bench throughout the entire exercise.