To work the upper part of your chest more, you can perform the Bench Press Bar while lying on an incline bench. This variation also works the front of your shoulders more. To work the lower part of the chest more, you can perform this exercise while lying on a decline bench.
You can also use the cable machine to perform the Bench Press. Position a cable on a tower of a cable machine at roughly shoulder height and attach a handle to the cable. Stand with your back to the tower and your left foot in the front of your right foot.Your feet should be shoulder width apart. Hold the handle with your right hand and position your elbow to the side of the shoulder height, with your forearm parallel to the floor and your palm facing down. Place your left hand on your hip and extend your right arm as if you are performing a punch. After completing a set, repeat the exercise with your left arm
The bench press is a great exercise for working your chest. In addition, this exercise strengthens your triceps and the front of your shoulders.
The press is similar to the barbell bench press, but the use of Bench Press instead of a barbell works your chest more and help develop equal strength in your arms since each arm is lifting its own weight.
As you perform this exercise, do not arch your back in an effort to lift the weights. As with any exercise, you should use only as much weight as you can lift while maintaining proper form. If you are lifting heavier weights, you should work with a spotter.
You can place your feet flat on the floor for better balance and stability or on the bench to help flatten your back. If you cannot place your feet flat on the floor, place them on the bench.
You should be careful when performing this exercise if you have shoulder, elbow or wrist problems.
Do not arch your back or wiggle your body to help lift the weights.
Do not lift your head off the bench
Do not lock your elbows when you straighten your arms.
Do not allow the Bench Press to sway toward your chest.
