Proper Positioning
Sit on the bench with a natural arch in the lower back
Head in a neutral position
Chest out
Feet planted
Grasp the bar with an overhand grip slightly wider than shoulder width
Forearms and wrists are in line throughout the movement
Engage the core and glutes for stability
Proper Technique
Eccentric - Descend
Lift the bar off the rack
Inhale, breathing with the stomach
Keep the primary muscle region, the shoulders (deltoids), contracted throughout the movement. Specifically focusing on the front delt
Slowly lower the bar through the flexion of the elbows until elbows are, or slightly past parallel.
Concentric - Ascend
Exhale and press the bar up
Press with the shoulders using the triceps as support
Do not lock elbows, 'squeeze' shoulders at peak contraction
Essential Tips
Keep a natural arch in the lower back
Keep the core and glutes engaged to avoid leaning backward
Do not lock out elbows
May lower the bar more in accordance with flexibility and ROM
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