Barbell Bench Press is definitely the most popular exercise of all times. It’s excellent to develop big chest muscles (pectorals).
- Lay fat on the bench with your feet flat on the floor. Grab a barbell with an overhand grip wider than your shoulders. Lift bar from a rack and position it above your chest.
- Lower it down until barbell touches lower part of your chest.
- Push the bar up, squeezing your pecs, until your arms are locked.
Keep a stable position and don’t bounce the bar from your chest. Your forearms have to be directly under the bar, perpendicular to the floor.
Inhale while bringing the bar down and exhale pushing it up.
- Incline Bench Press – this version is excellent to develop upper part of your chest,
- Decline Bench Press will emphasize the lower part of your pectoral muscles.
Unfortunately, this exercise is very often overused. By bench pressing too much we can overtrain our chest muscles and make them actually smaller instead of bigger. Remember that if you want to achieve proper development you have to do as many pulling as pushing exercises. Your chest will stop to grow if you won’t train your back muscles.