Mental Notes & Random Musings

Bench Press (Barbell / Smith Machine Incline) Target Muscles: Pectoralis major (upper chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Lay on an incline bench angled from 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack. 2. Hold the bar with your hands shoulder width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended. The Movement: 1. Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest. 2. The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two. 3. Push the bar back to the starting position. Tips: • Do not arch your back as you push the bar upwards. This risks lower-back strain. • Do not bounce the bar off your chest or use the momentum of the weight to co...

Bench Press (Barbell / Smith-Machine Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step. 2. Hold the bar, with your hands just over shoulder-width apart, palms facing forwards. 3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked). The Movement: 1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two. 2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders. Tips: • Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push the bar upwards or you will reduce the amount of work done by ...

Bench Press (Dumbbell Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench. 2. Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders. The Movement: 1. Slowly lower the dumbbells down to your armpit area. 2. Hold the position for a count of two; then press the dumbbells back to the starting position. Tips: • Keep your hips firmly on the bench throughout the movement. • Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch. • Keep the dumbbells over your chest area­ do not let them travel back towards your head.

Bench Press (Barbell / Smith-Machine Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step. 2. Hold the bar, with your hands just over shoulder-width apart, palms facing forwards. 3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked). The Movement: 1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two. 2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders. Tips: • Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push the bar upwards or you will reduce the amount of work done by ...

Bench Press (Barbell / Smith-Machine Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step. 2. Hold the bar, with your hands just over shoulder-width apart, palms facing forwards. 3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked). The Movement: 1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two. 2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders. Tips: • Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push the bar upwards or you will reduce the amount of work done by ...