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Muscle-Building Workout and Diet


♪♪♪ Lie with your
back on a flat bench. Using a medium-width grip, lift
the bar from the rack and hold it straight over you with
your arms nearly locked. This will be your
starting position. Now, from the starting position,
breathe in and begin coming down slowly until the bar nearly
touches your middle chest. After a brief pause, push
the bar back to the starting position as you breathe out. Focus on pushing the bar
using your chest muscles. Lock your arms and squeeze your
chest in the contracted position at the top of the motion, hold
for a second, and then start coming down slowly again. You should be in full control
of the barbell at all times. Once the desired number of
repetitions have been completed, return the bar to the rack. ♪♪♪

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