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STEPS
TOOLS
Locate a proper bench with all equipment including the bench, bar, weights, rack, and safety clips

Locate a proper bench with all equipment including the bench, bar, weights, rack, and safety clips

Add an equal amount of weight to each side of the bench making sure to secure the weights with safety clips

Add an equal amount of weight to each side of the bench making sure to secure the weights with safety clips

Proper benching form includes arching your back throughout the whole rep

Proper benching form includes arching your back throughout the whole rep

Be sure to firmly plant your feet while benching

Be sure to firmly plant your feet while benching

To determine the proper grip for your arm length place thumbs at the edge of the rough portion of the bar and extend hands as far from thumb as possible and grip the bar

To determine the proper grip for your arm length place thumbs at the edge of the rough portion of the bar and extend hands as far from thumb as possible and grip the bar

Move thumbs to wrap hand around the bar at the proper position adjusting slightly for comfort as necessary

Move thumbs to wrap hand around the bar at the proper position adjusting slightly for comfort as necessary

Lift weight off of bar being sure to brace your arms and back

Lift weight off of bar being sure to brace your arms and back

Exhale while lowering bar to chest with back arched; lower bar straight down with arms at 45 degree angle

Exhale while lowering bar to chest with back arched; lower bar straight down with arms at 45 degree angle

Exhale and EXPLODE upwards as you lift bar

Exhale and EXPLODE upwards as you lift bar

Re-rack weight once you've completed set

  • Bench
  • Weights
  • Weight Safety Clips
  • Bar
  • Bar Rack