Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Barbell
Intermediate
Push
Triceps, Shoulders
The barbell bench press builds serious chest muscle and upper body strength. It's the gold standard for developing pushing power and chest size.
1. Lie flat on the bench with your eyes under the barbell. Grip the bar with hands slightly wider than shoulder-width. 2. Plant your feet firmly on the ground. Create a slight arch in your lower back and squeeze your shoulder blades together. 3. Unrack the barbell and hold it directly over your chest with arms fully extended. Take a deep breath and brace your core. 4. Lower the barbell slowly to your chest, keeping your elbows at a 45-degree angle. The bar should touch your chest at nipple level. 5. Drive the barbell back up explosively by pushing through your chest and triceps. Fully extend your arms to complete the barbell bench press rep.
• Keep your shoulder blades pulled back and down throughout the entire barbell bench press movement. • Don't let the bar bounce off your chest. Control the weight down and pause briefly before pressing up. • Your barbell bench press grip should be firm but not death-grip tight. This prevents forearm fatigue. • Keep your core tight and maintain that slight back arch. Don't let your lower back flatten against the bench.
• Flaring your elbows out too wide during the barbell bench press puts your shoulders at risk for injury. • Pressing the bar in an arc toward your face instead of straight up reduces power and can cause shoulder problems. • Using a grip that's too narrow or too wide limits your barbell bench press strength and muscle activation.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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