Channel：Ariful Fitness
Master the BARBELL BENCH PRESS, the KING of upper body exercises! Whether you’re using a free weight bench or a SMITH MACHINE, this movement is crucial for developing a powerful CHEST (PECTORALS), strong SHOULDERS (DELTOIDS), and thick TRICEPS.
This detailed tutorial covers everything you need to know, from setup to execution, to ensure you are lifting heavy and safely while stimulating maximum muscle growth.
PROPER FORM & EXECUTION BREAKDOWN
* SETUP: Lie flat on the bench with your eyes directly under the bar. Retract your SCAPULAE (shoulder blades) and slightly arch your lower back to create a solid, stable base. Ensure your feet are planted firmly on the floor.
* GRIP: Use a medium, overhand grip. Your forearms should be perpendicular to the floor at the bottom of the movement.
* DESCENT (THE NEGATIVE): Slowly lower the bar to your mid-chest, keeping your ELBOWS TUCKED at about a 45^circ angle to your body. Control the weight; don’t let it just drop.
* ASCENT (THE PUSH): Drive the bar back up explosively by pressing with your chest, shoulders, and triceps. Bring the bar back to the starting position directly over your shoulders.
* SAFETY FIRST: NEVER train to failure without a spotter, especially with free weights. If using a Smith Machine, ensure the safety catches are properly set.
TARGET MUSCLES
* PRIMARY: Pectoralis Major (Chest)
* SECONDARY: Anterior Deltoids (Front Shoulders) and Triceps
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