The bench press is perhaps the best way to work the pectoral muscles in the chest. Learn how to do the bench press properly from a professional trainer in this workout video.
Feet on floor
Lay flat on bench
Lower bar slowly
Power straight up
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-Season Training for Football: The Bench Press. So guys we're going to take you through the bench press right now. I'm going to just take it half speed for you to show you the form and talk about key points that you want to think about. First, for starters is that when we do the bench press, we're going to have both feet on the ground, we're going to keep the hips in contact with the bench the whole time, you're going to keep your back arched as you go, so you'll develop strength there, but keep the hips on the bench. We're going to lie down. Shoulder blades will be touching the bench. Then we're going to take a grip that is outside shoulder width. Have your eye line right underneath the bar to start with. And then we're going to lift up. We're going to lower it down to the center of your chest, and then power on up straight towards the ceiling. Again lower it down, power up, lower it down, and power up. And now Jonesy's going to take it full speed for you and we will look at all the key points as well. So the bench press full speed with Jonesy here. Again notice he has the five points of contact, both feet, the hips, his shoulder blades, and his head are all on the bench or in contact with the floor. What Jonesy is doing, he's holding his breath as he powers up, and then at the very top, he exhales. Holding your breath will develop pressure inside your thoracic cavity which then helps your muscle stabilize. That's it. And again, we want to be able to work this in a low rep scheme for four to five sets. Taking plenty of time in between about three to five minutes of rest. Give it a shot.
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