All about the Bench Press
(Chest)
BENEFITS & MUSCLES WORKED:
Primary: Chest
Secondary: Shoulders, Arms (Biceps, Triceps)
Watch: Bench Press video
START POSITION: Lie on a flat bench with the bar behind you on a stand. Slide backwards underneath the bar until the bar is roughly above the bridge of your nose. Stability and balance are imperative for this exercise, so before you touch the bar, check that there are equal weights on both sides. Also, ensure that the discs are securely in place, so they will not slip off if the bar tilts sideways. Everything should be as stable as possible before you start the exercise.
NOTES: Difficulty Rating: 80%
DANGEROUS exercise!
There are several reasons why the bench press is the most dangerous exercise in any gym. However, it is also one of the best exercises, particularly for the chest. Of all exercises covered by the Mojoh Method, this exercise ranks among my top 3 most dangerous exercises. Still, it is highly beneficial when performed correctly, and I know that it’s a favourite of many males (and female bodybuilders, of course). Stability is essential for this exercise; so, please don’t try it with a wobbly bench or other inadequate apparatus. A pair of gym gloves is advised, because a good grip is essential.