Bench press // Chest press
Chest press targets your pectorals, deltoids and triceps. The upper body strength you get from this exercise with be of great help in daily activities where push strength is needed.
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Exercise can be done either with dumbbells or a barbell.
Lay down on a bench, make sure to keep your shoulders back and down.
Hold either a barbell shoulder width or two dumbbells with palms facing forward and your thumbs wrapped around the handle.
On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control.
Gently touch the dumbbells to your chest. On an exhale, press your arms upwards, keeping your elbows slightly bent.
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Avoid lifting your shoulders from the bench.
Avoid using legs and glutes to help. If you feel the need to use those, you should rather try with less weigth for a more controlled exercise.
Also avoid to much sway in the back.