Bench Press (Barbell)
A horizontal press that builds the chest, front shoulders and triceps. The barbell lets you load it heavily and track your strength over time.
- मुख्य मांसपेशी
- छाती
- सहायक मांसपेशियां
- ट्राइसेप्सकंधे
- उपकरण
- बारबेल
Bench Press (Barbell) कैसे करें
Lie on a flat bench with feet flat on the floor and eyes under the bar.
Grip the bar slightly wider than shoulder width with thumbs wrapped around it.
Unrack the bar and lower it with control to mid-chest, elbows at about 45 degrees.
Press the bar up until arms are straight, exhaling on the effort.
Keep your buttocks on the bench and do not bounce the bar off your chest.
टिप्स
- Drive your feet into the floor to stay tight through the whole rep.
- Use a spotter or safety arms when you train close to failure.
- Keep the bar path consistent by touching the same point on your chest every rep.
आम गलतियां
- Bouncing the bar off your chest instead of lowering it under control.
- Flaring your elbows straight out to the sides at 90 degrees.
- Lifting your hips off the bench to finish the press.
Bench Press (Barbell) को Bulky में लॉग करें
इसे किसी रूटीन में जोड़ें, हर सेट लॉग करें और अपनी प्रगति देखें। आज वेब पर मुफ्त — iOS और Android ऐप्स जल्द आ रहे हैं।