Instructions for Bench Press
To perform a set of bench press:
Lie supine on a flat bench with the barbell in line with your forehead
and take a pronated grip of shoulder width plus 1 fist length apart. The trunk should be on the bench in
a neutral position with the feet on the floor in a stable and comfortable position.
Eccentric (Lowering) Motion
While gripping the barbell tightly, lower the bar under
control to the chest. Remember to breathe normally and maintain full body tension throughout the
Pause at the bottom position for a 1sec count while maintaining full
Concentric (Pressing) Motion
While gripping the barbell tightly, press upward under
control until the elbows are fully extended. Remember to breathe normally and maintain full body
tension throughout the entire movement.
Re-Rack (End Position)
Repeat steps 1 through 4 until you have completed the desired
number of bench press repetitions before slowly re-racking the barbell.
This completes one set of bench press.