Monday
Return to previous pageFlat Bench Press
Click to watch the video tutorial.
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1.The Start
Lie on a flat bench with your feet firmly planted on the floor and hips, shoulders and head flat against the bench.
Hold two dumbbells directly above your chest, arms extended and knuckles pointed toward the ceiling.
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2.The Movement
Slowly bend your elbows and lower the weights towards your shoulders, keeping your wrists and elbows aligned until the dumbbells are just above your mid-chest at a pain-free range of motion.
Pause briefly, and then press the weights back up to the start position keeping a slight bend in your elbows at the top.
Slowly lower the weights for 4 seconds during down phase and press back up to starting position for 2 seconds.
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Watch your form!
Let the dumbbells lower only to just above the mid-chest: with this exercise, a greater stretch does not mean greater results!
Don't hold your breath, inhale as you slowly lower the weight and exhale as the press the weight up over your chest.
