Set the bench right in the middle between the uprights, put the barbell at a comfortable height.
Lie on a bench, face up, put his feet firmly on the floor, knees wide arrange. Keep and lower blades, chest leaning forward. Grab the barbell straight grip slightly wider than shoulder width, and remove from the racks.
At the lowest point further check up the position of the forearm - they must be parallel to the floor. Place the wrist exactly on the elbows. It is very important that the palms are the same distance from the center of the neck. Otherwise, you can easily lose your balance while lifting the bar. Ask to the belayer checked the position of the hands.
Straighten your elbows, keep the barbell above the breast. This starting position. Keeping the position of the blades, lower the bar on the lower part of the sternum and immediately return to starting position. At a sporting event to return the barbell up only after the judge's signal.
To prevent stagnation of blood in the muscle, the post can be lowered not only at the lower part of the breast, but the middle or upper. The main requirement - the first few centimeters of the chest rod should move completely vertically.
With the weights hard work correct amplitude, so perform exercises with blank stamp to the lift machinery was correct. Ask a partner to track your movements, or even take them on camera.
Classic version of the lift involves the grip slightly wider than shoulder width. By varying the width of the Hands on the fretboard, it is possible to elaborate the chest muscles. Wide grip helps pump the edge of the pectoral muscle, and narrow - the middle of the chest. Narrow grip is recommended for women.
In order to study in detail the top or bottom of the chest, you need a bench with adjustable backrest. Working on a bench with a raised back, you work the upper part of the muscle, dropping back, you load the lower part.
Never take your time working with weights. All movements should be smooth and slow. Be sure to use a partner to help insurance during movement of the bar.
Women can perform a bench press using dumbbells. Such an embodiment is working exercise the same muscle groups. But Rod helps to pump breast more harmoniously. Therefore, perform exercises with vested stamp, if possible.
Never start this exercise with more weight. When performing the basic exercises is very important technique, so start with the low weight and under the supervision of an experienced instructor.