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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:
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In a controlled manner, lower the bar to your lower chest and make
contact (do not bounce).
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The angle of your elbows should be between 90°
and 120° .
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Push the bar off your chest upward in an explosive but controlled manner to
the original starting position.
Key Points:
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The bar should move upward, with the finishing position directly over
your chest. Do not push the bar back.
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Do not bounce the weight off your chest. Touch and go.
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Maintain your five points of
contact (head, upper back, butt, both feet) throughout the exercise.
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Dumbbell Bench Press
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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.
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© Copyright 2006 Gregory A. Werner
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