Fitness Training Exercises

Strength Training - Chest
Bench Press (Free Weights)

Equipment Required:

Dumbbells or Barbell
Flat bench (or for variations, incline or decline bench)

Starting Position:

Lie face up on the flat bench with the knees and feet placed on the edge of the bench.
Hold dumbbells or barbell with a pronated (palms toward feet) grip.
The weights or bar should be in line with the mid-chest; touching it slightly.
Keep lower back pressed firmly against the bench.

Actions To Execute Exercise:

Press upward until arms are fully extended, but not hyperextended or locked.
Pause; Slowly lower to starting position.
Repeat.

Breathing Technique

Exhale while pressing upward; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the chest, shoulders and back of upper arms (pectoralis, anterior deltoids, triceps).

Variations On This Exercise:

With dumbbells, start the exercise with the palms facing forward grip. As you lift, turn hands so the palms are in a neutral grip, facing one another. Lower and return to pronated grip. This variation involves other shoulder muscles.
With dumbbells, do the exercise with a neutral grip to involve the triceps more.
This exercise can be done on an incline bench or a decline bench.

Precautions / Contraindications

Always use the proper weight for your fitness level to avoid injury.
This exercise may be contraindicated for some individuals with back, shoulder or elbow problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Lower elbows as far as possible; this produces the greatest effect.
When using dumbbells, is the weights hit your chest before elbows have reached the lowest position, decrease bend in the elbows and allow weights to clear the chest.
Working with free weights requires balance and coordination. Beginners should start with light weight and gradually increase weight as skill level improves.
Stabilize the trunk by keeping abdominal muscles contracted and lower back pressed firmly against the bench.