Food Feature Vedio

Bench Press 1

This entry was posted on By Julie Wilcox
  1. Take a weight in each hand.
  2. Lie on your back on a bench or a similar elevated surface.
  3. Bend your elbows so that they dangle just below the bench. Hold the weights beside your chest, palms facing away from you.
  4. Inhale, and on your exhale, press your arms straight towards the ceiling in line with your shoulders. Inhale, pull your hands back to your chest.
  5. Do 3 sets of 10-15 reps per set.
  6. Note: The amount of weight you should use will depend on your size, age, gender, experience and goals. To avoid injury, always start with lighter weights and add more weight carefully and progressively. Lighter weights with more reps yields smaller leaner muscles while heavier weights with fewer reps yields larger stronger muscles.
  • Tones forearms, biceps, triceps, deltoids, pectorals
  • Strengthens wrists, elbows, shoulders, and upper back
  • Stretches chest, shoulders
  • Establishes awareness of core

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