2a Bench Press

Health & Nutrition - - MUSCLE GUIDE -

Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec­onds Hold the bar with an over­hand, out­side-shoul­der-width grip. Squeeze your shoul­der blades to­gether and arch your back. Take the bar out of the rack, lower it to just be­low your ster­num, and then push your feet hard into the floor to help you press the weight up.

Hold the bar with an over­hand, out­side-shoul­der­width grip. Squeeze your shoul­der blades to­gether and arch your back.

Try to bend the bar in half as you lower it.

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