Bench Press
Reps5 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Lie down on a flat bench. Take the barbell with a medium grip (so that during the movement a 90 ° angle is created between the shoulder and forearm) and lift it above you. This will be your starting position. As you inhale, slowly lower the barbell until the bar touches the middle of your chest. After a short pause, as you exhale, return the barbell to its original position. Try to push the bar using your chest muscles. Lock your hands at the top, tighten your chest, after a second pause, start moving down again. Hint: Ideally, moving down should take twice as long as moving up. Complete the required number of repetitions. Return the bar to the rack. Attention: if you are doing this exercise for the first time, use a partner who will insure you. If this is not possible, use a light weight. Also make sure that the bar of the bar touches exactly the middle of the chest. Avoid swinging the bar, carefully control its movement.
How to perform the exercise
5 times
123 kcal
Control your movement and do not rush.
01
Starting position
Lie on a flat bench.
02
Grip
Grip the bar with a medium grip so there is a 90-degree angle between upper arm and forearm, then lift it over you.
03
Lowering
Inhale and slowly lower the bar until it touches the middle of your chest.
04
Press
After a short pause, exhale and return the bar to the starting position using your chest muscles.
05
Tempo
The lowering phase takes twice as long as the press.
06
Finish
Rack the bar. Make sure it touches exactly the middle of your chest.
Variants
Beginner
Use light weight and a spotter for your first performance.
Middle
Work with moderate weight and keep a pause at the chest.
Professional
Increase weight and perform a slow lowering phase.
Which muscles are working
Chest and arms
Benefits of the exercise
Strength
Builds chest and triceps strength.
Balance
Improves bar path control.
Simply
Suitable for learning the basic press.
Contraindications
Acute pain in the chest, shoulders or back.
Recent injuries to the shoulder, chest or wrists.
Medical prohibition of strength training.
Recommendations
Shoulder blades
Pull your shoulder blades together and keep them stable.
Bar
Make sure the bar touches the middle of your chest.
Spotter
Use a spotter for your first performance.
