Do you ever wanted to build your chest muscle? What about skinny arms? The bench press targets, both areas and you begin to see results very quickly as long as you give yourself enough rest between workouts. In addition to his pectoralis major, the bench press exercises targets is your anterior and medial deltoids and triceps.

Flat Bench Press Video

1. Begin by lying on the bench, his body in a natural, relaxed position. Make sure you do not hold your shoulders in an awkward position. Make sure you have a natural curve of the spine. You do not want your lower back completely flat on the bench, but I do not want to force the curve very well. Instead, opt for a comfortable, natural position. You must have our feet on the floor and shoulders touching the bench.
2. Put your arms straight out on either side of you, then bend your elbows, bringing your hands to touch the bar. This is where you should place your hands. You can make your grip pleasant to look wider to increase the amount of pectoral muscles involved in this exercise, and you can bring your grip on something to increase your triceps involvement. For a standard bench press, use the handle of normal.
3. Start with the full weight of the bar. Lift the bar off the grid and the position directly above the middle of your chest. Inspire download, lightly touching the chest with the bar. Do not rush the bar on your chest, because it can cause serious injury. Begin to exhale as you push the bar up and away from your body. Extend your arms to just below full extension. Repeat this for eight repetitions, as the first set.
4. Now, add weight to the bar. The bar itself weighs 45 pounds. Want to increase five to ten pounds at a time until you find a comfortable weight.
5. Make sure you have a spotter to help you when you lift a heavy weight. You never want to let go of the bar itself.
6. Drink plenty of water and take at least two minute break between each series. Ideally, you should perform a standard set of eight repetitions, followed by three sets of heavy weight increase, with six, four and finally two repetitions.