Exercises to do in the gym: Bench Press (II)

Good afternoon!!

     The last post talked about Dumbble Bech Press, now we want to teach how to do a Barbell Press Bench.

How to do barbell Press Bench correctly?

Downward movement phase:

•  Lower the bar until it touches your chest at the approximate height of the nipples.
•  Keep rigid and directly above the elbows wrists.
•  Keep body stance five contact points.

Image 1. Downward movement phase in barbell bench press .

Upward movement phase:

• Push the bar upward until your elbows are fully extended.
• Keep rigid and directly above the elbows wrists.
• Keep body stance five contact points. 
• Do not arch your back or lift the bank's chest.
• At the end of the series, giving the signal to the assistant to help place the bar supports.
• Keep your grip on the bar until it is completely safe on supports.

Image 2. Upward movement phase in barbell bench press.

The following provides an example of the correct technic of barbell bench press.

References:

Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico. Ed. Médica Panamericana.