Bench Press

Lie on your back on a flat bench. Keep your buttocks in contact with the bench and your feet flat on the floor:

- Take an overhand grip on the barbell with your hands more than shoulder-width apart

- Inhale and slowly lower the barbell until it reaches your chest

- Press the weight back up, exhaling as you complete the movement

This exercise focuses on the pectorals and places secondary emphasis on the triceps, anterior deltoids, serratus, and coracobrachialis.

Variations:

1. Arch your back to work the more powerful lower pectorals and lift heavier loads. However, perform this variation carefully to reduce the likelihood of injury to your back.

2. Press the barbell with your elbows at your sides to focus more on the anterior delotids.

3. Vary the width of your grip:

- A narrow grip shifts the focus to the inner pectorals

- A very wide grip shifts the focus to the outer pectorals

4. Lower the bar

- to the lower chest (near the edge of the rib cage) to work the lower pectorals;

- to the middle of the chest to work the medial pectorals; and

- to the upper chest/lower neck area to work the upper pectorals.

5. Raise your feet from the floor by curling your legs over your abdominals if you have back problems or if your want to place more emphasis on the pectorals.

6. Use a Smith-machine.

Variation with a machine:

Stand or sit, depending on the machine, and grasp the bar or the handles:

- Inhale and press

- Exhale at the end of the movement

This safe exercise is excellent for beginners. It focuses on the pectorals and keeps your body set in the prescribed movement pattern. Beginners can gain strength this way before trying the free weight bench press.

Depending on the type of machine, this exercise allows advanced bodybuilders to isolate the work on the upper, medial, or lower pectorals, helping them develop muscles balance.