Bench Press

Instructions

Lie down on the bench and vertically align your head with the bar.
Place your feet on the ground.
Grab the bar at a comfortable wider-than-shoulder width.
Squeeze your shoulder blades back and down towards your feet and keep your chest high.
Arch your back so that there is a gap between it and the bench. Keep your shoulder blades and buttocks in contact with the bench. Maintain this position throughout the movement.
Push the bar off the rack and bring it directly over your shoulders with straights arms.
Lower the bar until it touches the bottom part of your chest.
Push the bar back up so that it returns over your shoulders.

Load:	Barbell
Bench:	Adjustable Bench or Flat Bench
Rack:	Bench Press Rack or Adjustable Rack

Primary:	Pectoralis Major Sternal, Pectoralis Major Clavicular, Deltoid Anterior, Triceps Brachii
Secondary:	Serratus Anterior, Coracobrachialis, Biceps Brachii Long Head, Infraspinatus, Teres Major, Rhomboid Major, Rhomboid Minor, Latissimus Dorsi, Trapezius Lower, Subscapularis, Brachialis, Brachioradialis

Male:	7.2%
Female:	6.4%