rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
41 lines
1.1 KiB
Markdown
41 lines
1.1 KiB
Markdown
# Bench Press
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The barbell press — lying on the flat bench, lower the bar to the chest
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and press it back to straight arms.
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- **Category:** Main circuit
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- **Type:** Free-weight horizontal press
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- **Targets:** Chest, front delts, triceps
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- **Prescription:** 4 × 6–8
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## Setup
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Lie with eyes under the bar, feet flat on the floor, shoulder blades
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pinched back and down. Grip a little wider than shoulder-width and
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unrack to straight arms over the shoulders.
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## Execution
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1. Lower the bar under control to the mid-chest, elbows about 45° from
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the body.
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2. Touch lightly — no bounce.
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3. Press back up and slightly toward the face to lockout over the
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shoulders.
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## Cues
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- Shoulder blades stay pinched against the bench the whole set.
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- Wrists stacked over elbows; bar sits low in the palm.
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- Feet drive quietly into the floor.
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## Common Mistakes
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- Bouncing the bar off the chest.
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- Elbows flared straight out at 90°.
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- Hips lifting off the bench.
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## Progression
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Add small plates while every rep touches and locks out; a spotter or
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safety pins once the loads get honest.
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