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The bench press is one of the most famous if not the most famous exercise out there.
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It's a full body compound exercise that primarily works her chest shoulders and triceps.
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When done right it's the most effective movement to gain upper body strength and muscle because it's
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the upper body exercise you lift most weight on and thus create the greatest amount of tension with
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your eyes under the bar lie on the bench.
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Lift your chest and squeeze your shoulder blades.
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Your feet should be flat on the floor.
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Now place each pinky on the remarks of the bar.
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Your grip should be a little wider than shoulder width and you want to hold the bar in the base of your
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palm with straight wrists.
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This man the bar by straightening your arms and move it over your shoulders as you keep your elbows
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locked while inhaling lower to your chest.
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Your elbows should be at a 75 degree angle during this motion.
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Your forearm should remain vertical while exhaling.
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Press the bar upward until your arms are extended.
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The proper form is pressing the bar in a diagonal line from shoulders to chest and back up.
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This increases the distance but prevents shoulder impingement.
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Repeat for the recommended amount of repetitions and then re-erect the bar never bounce the bar off
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your chest.
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You should always be in control of the weight.
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Please don't bench press using the suicide grip or the thumb lifts grip.
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The barber can slip out of your hands and drop on your chest.
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