Gym Workouts: Bench Press

now for the bench press my favorite
exercise and what I practice day in day
out now what we’re going to do with the
bench press since it’s a you need this
movement in all training programs for
one thing it’s a major mass builder and
a major toner he got a lot of muscles
working he got some triceps here you got
the front delt you got the pectoralis
major now all these muscles are really
major muscles which will give you a good
tone or good built so let’s start I’ll
ask you to please lie down now since
we’re here and we’re not on an actual
bench I’d like to say if you go on a
bench press please try to keep your eyes
over the bar when you go under the bench
I’m not too much too high or too low or
else you might have problem racking the
bar later on so with that I’m going to
give her the bar she’s going to take it
on the ring here perfectly there’s a
small ring right here she could put her
hand right in the middle of both which
is one grip position okay now what she’s
gonna do is very simple she’s going to
bring the bar down to a 90 degree
position keeping her elbows at shoulder
height and pushed back up so she’s going
to breathe in and breathe out that’s it
now this is a perfect movement what you
don’t want to do on this is actually
lift your shoulders off let’s say you
have the bar in your hand when she’s
going to bring the bar up you do not
want to live the shoulders up some
people will live the shoulders up this
is a definite no-no another thing you
will see this in gyms please and please
do not do this you want to keep neutral
spine as we’re explaining time in time
out and all the exercises this hip
flexion you see when she does a hip
flexion like this there’s no more angle
here it’s flat out so literally although
it’s great just to unbalance the
movement it’s actually bad because the
back is flattening out you want to keep
neutrals fine which is perfect she can
do a lot of different movements with
this basically right here I’m going to
give her back the bar and she could take
the bar on the outside of the ring right
here see and when she takes it outside
now her front delt are working a little
bit more if she takes it inside of the
Ring told me on the inside like this her
tricep and same thing here her tricep
now or more in the action of the so
basically depending on the grip you can
change an exercise simply just by
changing a grip or simply by taking
dumbbells or different things so that’s
how you do a bench press thank you very
much see you soon