To prepare for the bench press, lie on the bench and situate your eyes just under the front edge of the barbell. This will ensure that you have adequate space to press without hitting the rack or the j-cups.
Place your hands somewhat wider than shoulder width and equally spaced on each side.
Before removing the bar from the rack, tighten your abs, legs, and lower back to create tension throughout your whole body. This will give you a sturdy base to transmit force from the ground to the bar.
Take the bar off the rack and place it over your shoulders. This is the starting position, and you may now begin your set.
Return the bar to the starting position after lowering it to the center of your chest.
When you've finished all of your reps, return the bar to the rack by first striking the uprights and then sliding the bar down into the j-cups.
https://www.youtube.com/watch?v=gNuiiJPps20&t=2s
01-12-2023, 02:12 PM
Bench Press Tutorial
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