Bench press

Bench press — technique exercises:

1. Lie on the horizontal bench. Take the barbell medium grip (so that during movement between the shoulder and upper arm created a 90° angle) and raise it over itself. This will be your initial position.
2. On the inhale slowly lower the barbell until the neck touches the middle of the chest.
3. After a brief pause, exhale, return the rod to its original position. Try to squeeze the rod, using the chest muscles. Lock out your arms at the top, Flex the chest, after a moment’s pause again start to move down. Tip: ideally, the downward movement should take twice the time than going up.
4. Complete the required number of repetitions.
5. Return the neck on the counter.

Note: if you are doing this exercise for the first time, use a partner that you insure. If this is not possible, use a small weight.

Also make sure that the Griffon dealt the exact middle of the chest. Avoid oscillations of the rod, carefully monitor its movement.

Video exercise: