Bench Press

Free Weights: Yes Weight Machine: No

The barbell bench press starting position is to flat on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift.

Feet are kept flat on the ground or end of the the bench, with the buttocks always in contact with the bench. The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90 degrees and the elbows beneath the wrists. Movement starts by lifting the bar off the pins, and lowering it until it touches the chest.

The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins.

Benchpress (Incline)

Free Weights: Yes Weight Machine: No

The Incline Bench Press helps strengthen the upper part of your chest. It also targets the deltoid and tricep muscles.

• Lie down comfortably on an inclined bench press. Make sure that both your feet are rested firmly on the ground.

• Your head, back and shoulders should all rest firmly on the bench.

• Hold the weights tightly and then straighten your hands. Your palms should not face inwards.

• The weights should not be held over the shoulders. They should be over your chest.

• Hold the weights in that position for a few seconds and then lower them slowly to your chest. Inhale deeply during this process and hold your breath after inhaling.

• Push the weights upwards again once they reach your chest. Start exhaling once you cross the barrier of maximum resistance.