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Summary: Demonstration of bench press with free weights in this free workout video lesson on the chest muscle exercise.
Views: 2,798 | Tags: diy, exercise, chest, lateral, bench, press, weights, pushups, bench press
About the Expert
Riki Butler Riki Butler graduated from the University of Florida with a B.S. in Health Science Education. She is a certified personal trainer and group fitness instructor... read more
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Questions & AnswersThe next exercise that I’m going to demonstrate for you is a bench press with free weight. Free weight means that there is no machine supporting you so this bar is free. These machines do require more balance and more control. You’re going to lie flat on the bench, making sure that there is a neutral alignment in your spine. It’s very important not to arch your back as you’re pressing the weight up. Navel to spine the entire time. You can opt to keep your feet on the floor. You can place them on the bars that are on the machine, or once you lie down you can place your feet on the bench. Navel is to your spine. You typically want to bring your pinkies out to the line in the middle of the bar. Go ahead and press that bar up. Always keep your body in one line. Head, neck and back in one line. Inhale as you lower. Exhale press. Inhale lower and exhale press. Good, inhale. Bring that bar as close to your chest as possible and exhale. Good, inhale. Loose grip on the bar, you don’t want to hold it too tight. When you press try not to lock your elbows. You want to fully extend but you do not want to lock and exhale. Inhale. Very good.
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No, You never wanna put your feet up on a bench when u do a bench press. Thats a Big no no, u might lose balance and fall off or worse drop the weight on yourself....