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Home > Day 1 – Push (Chest, Shoulders, Triceps) Exercise Main Muscles Type Bench Press (Barbell) Chest, sho

Day 1 – Push (Chest, Shoulders, Triceps) Exercise Main Muscles Type Bench Press (Barbell) Chest, sho

Main Muscles

Chest

Shoulders

Triceps

Type

Bench Press (Barbell)

Preparation

Ensure proper equipment is available (barbell, weights, bench)

Wear appropriate workout attire and shoes

Warm up with dynamic stretches focusing on shoulders and chest

Set up the bench and barbell for your height and reach

Exercise Execution

Lie back on the bench with feet flat on the ground

Grip the barbell slightly wider than shoulder-width apart

Unrack the barbell and hold it above your chest

Lower the barbell to your chest with control

Push the barbell back up to the starting position

Keep your elbows at a 45-degree angle during the movement

Post-Exercise

Perform static stretches for chest, shoulders, and triceps

Record weights used and repetitions completed

Hydrate and refuel with a post-workout snack or meal

Safety Precautions

Use a spotter if lifting heavy weights

Ensure proper form to avoid injury

Start with lighter weights to master the technique before progressing

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