Exercise Spotlight – Bench Press

​The Bench Press is probably the single exercise that most people who have set foot in a gym have performed. That said, it is often done poorly or without much thought. Read on to find out some key tips and to see if it is something that will benefit you. It doesn’t require a great deal of mobility or pre-requisite strength. If you can lift the bar in a controlled manner for the bench press then you are ready to get started.

As it is so effective, it should form a staple movement in just about every gym program. The flat bench press effectively works the pushing muscles of the upper body and is probably one of the best all round upper body exercises. You can use it to build strong chest, shoulders and triceps and is particularly useful to help build up the strength to do a pushup or to make them feel even easier. ​

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Squeeze your shoulder blades down and back to create a solid platform between you and the bench
• Set up with your feet directly below or behind your knees so that you can create tension through the lower body by driving them into the floor
• Grip the bar just outside shoulder width so that as you make contact with your chest your formarms and elbows are straight under the bar
• Lower the bar under control by tucking your elbows to about 45 degrees, making contact around the sternum area
• Finish the movement by punching the bar back up to the start position

​If you are still unsure about your technique then why don't you consider booking in for my strength technique analysis pack? You can learn more or register for 2 trial sessions by clicking here. ​

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What's Included in the PT Intro Pack?

1. A Fitness journey mapping session to allow us to discuss your goals and how we're going to get you there. 
2. Two hours’ worth of personal training sessions, including coaching on the fundamentals of strength training
3. 1 month of access to the Strength Coach Glasgow app, access to a weekly program suited to your goals, exercise videos, tutorials and more.
4. £50 credit towards a future personal training package.

Experience what personal training can do you for you first hand. Claim your PT Intro Pack with an expert coach, learn how to maximise your workouts and get advice specific to you and your fitness goals. If you choose to work with us, that's great. If not, that's cool too. ​​

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