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Men's Health Fitness Director Ebenezer Samuel demonstrates how to perform the bench press, a core strength training exercise.
There are plenty of bench press variations, but below is how to perform a standard barbell bench press. Load a racked barbell with your desired weight. Use clips to ensure the plates don't shift.
Those 12-plus sets may include other variations of bench press variations, like incline, decline, and dumbbell presses. But you’ll want to practice the move you want to improve, and you’ll ...
Smith machine bench press. The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
Spotting is particularly prevalent when performing the bench press. [4] [5] Because of the risks of lifting a heavy weight in the supine position, a lifter will often ask for a spot unless they are completely confident that the lift will not be failed. While a spotter may prevent injury, a lifter may become too dependent on the spotter, and not ...
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement , with the primary muscles involved being the pectoralis major , the anterior deltoids , and the triceps brachii .
The Best Bench Press Alternatives. While the bench press is a solid choice for building chest strength and size, exercises like pushups, dumbbell bench presses, machine presses, and chest flyes ...
One-repetition maximum (one-rep max or 1RM) in weight training is the maximum amount of weight that a person can possibly lift for one repetition. It may also be considered as the maximum amount of force that can be generated in one maximal contraction.
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