The Key Moves at Gym "Bench Press"

 It’s not true that all men want to look the same. But every man in the gym has one or more muscle froups that he’d like to devlop. You might want to add size to your biceps, make your back a bit thicker or bring out your abs. Whatever your target body part, this chapter contains the key moves you’ll need to devlop it.

 

     The key to making real progress with a particular muscle group is to hit it with a variety of exercises that emphasis different areas of the muscle group while also working in slightly different movement pattens. Doing multiple exercises for the same muscle group will also help you stress the maximum amount of muscle fibers, which means you get maximum repair and increased muscle growth. 

 

Chest

Build big pecks by starting with this classic gym move

Key Move

Bench Press

The reason the bench press has always been popular is that it’s simply the best exercise for developing upper-body muscular size, power and strength. Although it mainly works the pectoral, or chest, muscles, this exercise also recruits the muscles at the front of the shoulders and the back of the arms, making it ideal for anyone who wants a big, strong torso. Always warm up thoroughly with some press-ups, then presses using the empty bar.

How to do it

•  Lie on the bench with your feet on the floor directly under your knees.

•    Your head, upper back and gluts should be flat against the bench. Brace your core and maintain a natural arch in your back.

•   Hold the bar with a overhand grip, hands winder than shoulder-width apart.

•   Slowly lower that bar to your chest, bending your elbows out to the sides, until the bar is almost touching the middle of your chest.

•   Pause briefly, then drives your feet hard into the floor and push the bar back strongly to the start position.

 

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