How to do bench press chest exercises

This is an animated body sculpting tutorial for bench press chest exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning benchpress chest exercises.

How to do Bench Presses - Chest Muscles

Incline Benchpress is a benchpress variation that works out the upper pectoralis. The higher you adjust the back lean, the more you work out the shoulders and the upper chest muscles. To avoid that you only work out your shoulders, don't adjust the back lean to more than 45°.

Description: Bench Press - Chest Muscles

* Lie down on a flat bench and keep your feet flat on the ground or lift your legs and let your thighs rest on your abdominals. The second variation is especially for people who tend to lift their lower back as they press the bar away from the chest. Lift the barbell from the rack and use a grip a bit less than 2 shoulder widths broad. The perfect distance is slightly less than from elbow to elbow when your upper arms are in one line. Exhale as you lift the bar from the bench press rack. Start with your elbows extended, but the arm muscles should still support the elbow joints. Elbows and bar have to stay in a vertical line with the shoulders during the whole exercise. Keep your shoulders low, very close to the bench and never elevate them as you push the weight up. Keep your head, your buttocks and your lower back on the bench during the whole exercise. Elevating the lower back is bad form and can lead to back injuries.
* Lower the bar until it touches your chest and inhale slowly. The down motion has to be a bit slower than the up motion (appr. 3 seconds). Keep your shoulders low and make sure you lower the bar in a vertical line with the elbows towards your shoulders. Don't let the bar bounce off your chest.