Training Tuesday - The Barbell Chest Press

Never done a chest press off a bench with a barbell?

Here are a few key pointers: (see picture above fore visual reference)

1 - Hand grip is a little wider than shoulder width apart.
2 - Have the bar rest just above the 'chest line' (for women, it'd be the bottom half of your bra line). Be careful NOT to let it rise towards the neck or chin area!
3 - As you bring the bar towards your body, your elbows bend outwards (to the left & right) and should stop at a 90 degree angle beside your shoulders.
4 - Keep the wrists locked during the entire exercise (No flimsy wrists!).
5 - Inhale as the bar comes towards the body, exhale when you press the weight upwards.


Some big No-No's:

1 - Do not let the back arch at any time, keep a flat upper back, shoulder blades on the bench.
2 - Do not hyperextend the shoulder joint (pulling elbows/shoulders way beyond the height of the bench or shoulder)
3 - Do NOT ever ever hold your breath!


Want to feel the intensity? Try these little tips to focus more on the muscle group:

1 - Grip the bar a little tighter than normal (so squeeze the hands around the barbell).
2 - Holding that grip, now squeeze the hands towards the center of the bar (without actually moving the hands).
3 - You should now feel the entire pectoral muscle engage just a little more, go ahead and hold that grip with the hands and do your chest press.


Until next time Team, focus on the little subtle changes to see and feel the biggest improvements!
Health respect & happiness,
Beki