Barbell Bench Press
Challenger

2 x
2 x
20 s 30 s
Instructions

  1. Setup:

    • Lie flat on a bench with your eyes directly under the barbell.
    • Plant your feet firmly on the ground to create a stable base.
    • Grip the barbell slightly wider than shoulder-width, ensuring your wrists are straight and aligned with your forearms.
  2. Unrack the Bar:

    • Engage your shoulder blades by pinching them together and pressing them into the bench.
    • Lift the bar off the rack, bringing it directly above your chest with arms fully extended.
  3. Lowering the Bar:

    • Inhale as you slowly lower the barbell to your mid-chest.
    • Keep your elbows at a 45-degree angle relative to your torso to reduce shoulder strain.
    • Maintain control and avoid bouncing the bar off your chest.
  4. Pressing the Bar:

    • Exhale as you press the barbell back up to the starting position.
    • Keep your shoulder blades retracted and maintain the arch in your lower back throughout the movement.
  5. Hold and Breathe:

    • Hold the reverse plank position for the desired duration. Beginners may start with 10-20 seconds and progress from there.
  6. Re-Racking:

    • After completing your set, carefully guide the bar back onto the rack, ensuring it's securely placed before releasing your grip.


Body Parts
Chest
Shoulder
Bicep
Back
Forearms

Equipment's

Barbell

  1. Maintain Proper Form: Always keep your feet flat on the ground, back slightly arched, and shoulder blades retracted to ensure stability and reduce injury risk.

  2. Controlled Movements: Avoid rapid or jerky motions. Lower and raise the barbell in a controlled manner to maximize muscle engagement.

  3. Breathing Technique: Inhale during the lowering phase and exhale during the pressing phase to maintain intra-abdominal pressure and support.

  4. Use a Spotter:Especially when lifting heavy weights, having a spotter can ensure safety and provide assistance if needed.

  5. Avoid Common Mistakes:Don't bounce the bar off your chest, flare your elbows excessively, or lift your feet off the ground during the lift.