Andy Gates and Christina Wixom.  Lie down on a flat bench with your feet flat on the floor.  Take a medium grip on the bar using the smooth rings as.

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Presentation transcript:

Andy Gates and Christina Wixom

 Lie down on a flat bench with your feet flat on the floor.  Take a medium grip on the bar using the smooth rings as a guide.  Take the bar off the rack and hold it out at arms- length.  Lower it slowly to the nipple line then press up in a slight backward arc so that the bar finishes approximately over your face.  You should inhale as you are lowering the bar and exhale as you are pressing up.

 Make sure lifter does not rest bar on their chest.  Help in lifting the bar off of the rack.  Assist when needed to get bar back up to start position.  Secure bar back onto rack, when lift is finished.

 The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps.

 Incline Bench Press  Decline Bench Press  Free Weight Bench Press

 Bouncing the weight off the chest - always lower the weight under complete control.  Arching your back  Not getting full ROM