• Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  • Must insure that the bar touches the your middle chest.
  • After coming down wards a short pause and then, push the bar back to the starting position and then breathe out. Focus on pushing the bar and also while you pushing the bar using your chest muscles. and your arms doesn’t move while you pushing the bar and only squeeze your chest muscles and then hold for a second and then start coming down slowly again.
  • While you pushing the bar your back must straight don’t get support from your back
  • Carry weight according to your self if you are beginner must carry light weight. heavy weight doesn’t matter but you should do in proper and right way.
  • You can do 3 sets of 12 reps if your focus on mass gaining.
  • If your focus on fat loss so you can do 18 -20 reps of 4 – 5 sets.
  • Repeat the movement for the prescribed amount of repetitions.




Chest exercises

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