Barbell Bench Press |

Step 1

Starting Position: Lie on your back on a flat bench or raised platform with your feet firmly on the ground, your spine in neutral position. Position yourself on the bench so the bar is directly over your eyes. Pull your shoulder blades down and back so that they make firm contact with thebench. Your head, shoulders, and butt should make contact with the benchand your and feet should make contact floor throughout the exercise. Grasp the bar with your palms facing forward and your thumbs wrapped around the barbell.

Step 2

Signal your spotter for assistance in moving the bar to your starting position. Once the bar is unracked, position the bar over your chin or upper chest with your elbows straight. Keep your wrists in a neutral position.

Step 3

Downward Phase: Inhale. In a slow and controlled manner, lower thebarbell to lightly touch the middle of your chest - just below the armpits. The wrists should remain in neutral and your forearms vertical to the floor. Do not allow the back to arch away from the bench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise. Performing the exercise with the elbows close to your sides emphasizes more triceps. Performing the exercise with the elbows flared out from the body emphasizes more pectorals.

Step 4

Upward Phase: Exhale and gently press the bar up to straighten the elbows taking the bar to the original starting position with the bar positioned over your chin or upper chest. Do not allow the back to arch away from thebench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise.

Step 5

At the end of the set, signal your spotter to assist you in taking the barbelland maintain a firm grip until the bar is racked.

Safety is very important in this exercise. A spotter should adopt a split-stance position, standing erect with an alternating grip position (one palm facing upwards and one facing downwards) positioned inside the exerciser's hand position. Keep the hands close to the bar, but not touching the bar unless needed.

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Dumbbell Bench Press |

Step 1

Starting Position: Lie on your back on a flat bench or raised platform with your feet firmly on the ground, your spine in neutral position and a dumbbell in each hand. If working with a spotter, signal the spotter for assistance in handing you the dumbbells.

Step 2

Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench and your and feet should make contact floor throughout the exercise. Signal your spotter for assistance in moving to your starting position. Grasp each dumbbell with a palms facing forward, and thumbs wrapped around the handles. Keeping your wrists in neutral, press thedumbbells toward the ceiling. With the elbows fully extended, the dumbbellsshould be over the eyes or just below eye level.

Step 3

Downward Phase: Inhale. In a slow and controlled manner, lower thedumbbells in unison. The dumbbells should come toward level with the mid-chest, but about as wide as the armpits. Keeping your wrists in neutral, gently touch the dumbbells to your chest without bouncing. With elbows close to your sides the exercises emphasizes more triceps. If the elbows are flared out from the body the exercise emphasizes more pectorals. Do not allow the back to arch away from the bench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser.

Step 4

Upward Phase: Exhale and gently press upward to straighten the elbows with the dumbbells positioned at or just below the level of your eyes. Wrists are in neutral position. Do not allow the back to arch away from the bench. Maintain all points of contact with the bench and keep your feet firmly on the floor/riser throughout the exercise.

Step 5

At the end of the set, signal your spotter to assist you in taking thedumbbells and maintain a firm grip until the dumbbells are taken from your hands.

Safety is very important in this exercise. A spotter should adopt a split-stance position or half-kneeling position with the hands positioned as close to the wrist joint. Keep the hands near, but not touching the wrists unless needed.

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