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Barbell Bench Press

  • Intermediate
  • Chest

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Setup instructions

1) Start by lying on your back ona bench and plant the feet securely on the floor.

2) Grip the bar firmly using a hook grip and unrack from the rack ensuring the bar is directly above mid chest, NOT neck or face. The elbows should be tucked slightly towards the ribs to ensure more of an 'arrow shape' from above.

3) Make sure the scalpulae are pressed into the bench and there is a small natural curve in the back.

Perform instructions

1) Slowly lower the weight and touch your chest.

2) Drive with the feet and push up to the starting position as described in 'set-up'
There can be a slight arc towards the head with the bar but NOT so the bar ends up above the neck

3) Repeat.