Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing forward) with your hands at wider than shoulder width (the right grip is those who creates a 90-degree angle between your forearms and upper arms in the middle portion of the movement). Lift the bar from the rack and hold it above the chest. This will be your starting Barbell Bench Press position.
As you breathe in start lower the bar in controlled motion until you reach the lower chest. Keep the elbows pointed outward in order to fully involve the chest. When you touch the chest carefully change the direction of the movement and bring the bar back to the starting position as you exhale. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.
- Grip the bar with your thumbs around the front, to prevent it from slipping.
- Don’t lock your arms at the top of the movement, this would help you to keep the tension in the chest muscles.
- Keep your legs firm on the floor and don’t lift your head and glutes from the bench.
- Don’t bounce the weight of your chest, to perform the bench press safe and correct the negative phase of the movement should be twice longer than the positive.
- Use a spotter to helps you to un-rack and rack the bar.