Bench press
Lower Chest - Upper Chest - Triceps - Anterior Deltoid
- Start lying on a flat bank with your feet firmly supported by the ground. Hold the bar with your hands a little wider than the shoulders, the palms forward. This is your initial position.
- Then, slowly lower the bar towards your chest while keeping your elbows near the body. Make sure the bar touches your chest slightly, but don't let it rest on it.
- Finally, push the bar up to the initial position, contracting the chest muscles in the ascending movement. That would be a repetition. Remember, it is important to perform this exercise with a load that allows you to maintain the correct technique and control the movement at all times.
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