Bench Press was the exercise I put off the longest because I was intimidated. The benches were filled with guys just repping out multiple plates and I didn’t think I could press the bar. After months of using dumbbells I decided to go for it, and what do you know, I could do even more than 45lbs! Now, this move is on every intermediate+ plan I create because it is SO beneficial!
👉🏻It’s a compound movement, meaning it works more than just the muscle you’re trying to hit (or it’s opposing ones).
👉🏻Lie down with shoulders pressed into the bench, feet flat on the floor. Brace your core. Push your feet into the floor and simultaneously squeeze your glutes.
👉🏻Hold your breathe through each full rep.
👉🏻If you want to jump in and try a bar but don’t feel comfortable , most gyms have pre-weighted bars for 20 or 30lbs that are not a full barbell. Grab one of those and try it out!
PS #MuscleMonday - I’m starting a thing 💁🏼♀️Each Monday I’ll provide a workout and exercise tip for one of the exercises shown. Share and comment if you try it out. Here is the one shown!
6x3 Bench Press
5x10 Alternating Shoulder Press
4x8-12 Lateral Raises
4x8-12 Hammer Front Raises
3x10 Bench Dips