Bench Press

Sports Training Programs by the Pros

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Bench Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer

Focus: Strength, Power

Muscle Group: Chest, Abs, Upper Back

Equipment: Bench, Barbell

Exercise Description

– Begin by lying on the bench, getting your head beyond the bar if possible
– Tuck your feet underneath you and arch your back
– Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together
– Lower the bar to your lower chest or upper stomach
– The bar, wrist, and elbow should stay in line at all times
– Pause when the barbell touches your torso, and then drive the bar up with as much force as possible
– This is one rep


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