Barbell Bench Press
Target Muscles: Pectorals, (prime mover) Triceps Brachii, Anterior Deltoid
Technique:
- Setup for the barbell bench press by setting the weight of the bar racks (if it’s adjustable) and adding the weight plates you want to use.
- Lay down on your back with your feet firmly planted on the floor. Grasp the bar with an overhand grip (palms facing forward) with your hands at wider than shoulder width.
- Take the bar off the rack. Slowly lower the bar straight down to the middle of your chest. Don’t let the bar touch your chest! Pause, then slowly raise the bar back up.
- Do not lock your elbows out or rest at the top, go straight back into your next rep. Repeat this process for your desire reps.
Key points to remember:
Make sure you grip with bar with your thumbs around the front
It’s common for some lifters to bounce the bar off their chest. The bar should not touch the chest at all throughout the set.
Locking the elbows out at the top of the movement makes the exercise easier, takes the pressure off the target muscles, and makes the exercise less effective. Always stop before your elbows lock out and immediately start slowly lowering the bar for the next rep.
Another common practice amongst lifters is to use heavy weights and not lower the bar all the way down and up. Although this technique is good for shocking the muscles, you should always use the longest rep range possible without locking your elbows or touching your chest.
Your gluteals and shoulder blades should be touching the bench at all times throughout the set. It’s OK to arch the back as long as the gluteals and shoulder blades are fixed.
Bench Press (Dumbbell)
Target Muscles: Pectorals (prime mover), Triceps Brachii, Anterior Deltoid
An excellent variation to Barbell Bench Press, Dumbbell Bench Press adds the extra range of motion at the top for a complete Chest development. Also Dumbbells demand better coordination forcing the stabilizing muscles to assist as well.
Technique:
This Exercise is performed on a Flat Bench with a pair of dumbbells.
1. Lie flat on the bench keeping your feet on floor for better balance with a dumbbell in each hand.
2. Hold the Dumbbells straight overhead, palms facing forwards.
3. Now lower the weights to your outer chest stretching chest to maximum at the bottom.
4. Now raise it until your arms are nearly locked out, dumbbells very close to each other.
Key points to remember:
Remember exhale while you exert.
Keep a controlled motion and avoid jerky movements.
Always perform the Dumbbell Bench Press before you perform triceps.
Incline Bench Press
Target Muscles: Pectorals (prime mover), Triceps Brachii, Anterior Deltoid
You will lift less than the flat bench because the focus is more at the top of the chest, also the smaller muscles of the shoulders help out.
Technique:
- Setup for the incline bench press by setting the bench to an angle of between 30 and 40 degrees (30 is preferable as any higher than that will use your shoulder muscles to much) and loading on the weight you want to use.
- Lay back on the bench with your feet firmly on the floor and grasp the barbell with a wider than shoulder width overhand grip (palms facing your feet).
- Take the barbell off the rack. Slowly lower the barbell down to the top of your chest as far as possible without touching your body. Pause, and then slowly raise the bar back to the starting position. Do not lock your elbows out, then repeat for desired reps.
Key points to remember:
Don’t set the bench angle too high, 30 degrees is enough to hit your upper chest and not involve your shoulders to much.
Don’t “bounce” the bar off your chest.
Keep the rep timing slow and control the weight, especially on the way down.
You should lower the bar straight up and down to your upper chest.
Incline Bench Press (Dumbbell)
Target Muscles: Pectorals (prime mover), Triceps Brachii, Anterior Deltoid
As mentioned for the flat dumbbell press, dumbbells demand better coordination forcing the stabilizing muscles to assist as well, the weights will be lighter in total than what you lift for the incline bench. The added advantage of dumbbells is that they address the strength imbalance that may be apparent between the left and rights sides of your chest and arms.
Technique
- Position yourself on the incline bench so that your body makes contact with the floor and the bench at five points: both of the feet, the hips, the upper back and the head.
- Hold the dumbbells in each hand with the thumb wrapped around the handle.
- Place the dumbbells slightly to the side of the chest in the down position (W POSITION)
- Maintain the five points of contact and press the dumbbells in a controlled and smooth movement until the arms are extended over the shoulders (V position)
- Make sure that the path of the dumbbells is fairly linear from above the sides of the chest to above the shoulders.
- Lower the dumbbells following the same path used for the upward movement.
Key points to remember
Make sure to have all five points in contact with the floor and bench
Avoid jerking or twisting your body to propel the dumbbells upwards, keep your body well balanced by holding the weights directly over your shoulders in the starting position.
Perform the full range of motion,
Incline Dumbbell Fly
Target Muscles: Pectorals (prime mover), Anterior Deltoid
This chest exercise helps develop your shoulders as well, keep the weight down so as to not hamper your form and increase the risk of injury. Also if the weight is too heavy you will be likely to engage your triceps over your chest muscles. Can be done on a flat or incline bench.
Technique:
- Grasp two dumbbells. Lie supine on an incline bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows to sides.
- Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.
Key points to remember:
Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position.
It’s like hugging a tree !
Seated Shoulder Press (Dumbbells)
Target Muscles: Anterior Deltoid, Triceps Brachii
Technique:
- Choose the appropriate weight and place them on the floor in front of the bench
- Sit on bench fixed in an upright 90º position, pick up the weights and place them on the thighs.
- Press the weights up to the starting position making a W with your arms, from this position press up to finishing position making a V, without clanging the weights together at the top.
Key points to remember:
Never lock the elbows on extension
Sit with back against the bench with the spine in neutral position
Shoulders back like your squeezing a lemon between the shoulder blades
Brace the abdominal muscles
Chest proud, chin in, eyes facing forward.