Chest Bench Press - Arms

Chest Bench Press - Arms कैसे करें

1. 1

   Lie on a flat bench with eyes under the bar, feet planted, gripping shoulder-width.

2. 2

   Unrack the bar over your chest with shoulder blades pinched and a slight arch.

3. 3

   Lower the bar to mid-chest with elbows tucked near 45 degrees.

4. 4

   Press up to full extension, exhaling on the push; do not bounce the bar or flare your elbows wide.