If you want to strengthen your chest muscles, develop their mass and strength, then the bench press is the main exercise that you need to achieve this goal. The result will depend on the correct execution technique, so you need to focus your attention on this.
It is necessary
Barbell bench with holders, barbell
Instructions
Step 1
Lie under the barbell, wrap your arms around the bar wider than your shoulders. The neck girth is very important. The wider you put your arms, the greater the load on the pectoral muscles, the narrower, the greater the load on the arms, in particular on the triceps.
Step 2
Remove the barbell from the supports and slowly lower it down, touch the middle of the chest and gently lift it up. At the same time, it is very important to breathe well and not to rush anywhere. Also, do not do the exercise in jerks, all movements should be rather slow and smooth, although it is harder. This will help you avoid injury and improve your chest muscles.
Step 3
Do 8-10 reps. If it doesn't work out, take less weight. If it's too easy, take on more weight. Ideally, you should be struggling to make it past the last reps.
