The bench press is one of the most important basic exercises for the upper body, training the chest muscles. This variation is performed on the machine and is similar to the bench press movement. This exercise is very suitable for beginners as the movement is guided by the machine and is easier. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Lie on the bench so that the handles are slightly below your chest. Press your feet firmly into the floor.
2
Spread your left arm so that there is a 45° angle between your upper arm and upper body and grasp the handle with your left hand. Choose the grip width so that your hand is in line with your elbow. Your forearm should be perpendicular to the floor (elbow pointing down, hand pointing up). Point your palm forward.
3
Push the handle upwards in a powerful and controlled manner. Almost, but not completely, stretch your elbow joints to protect them. Your hand should now be above your body and at chest height. Exhale as you do so
4
Lower the handle in a controlled manner until it is back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, move your hands backwards until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
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Equipment
Chest press
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