Bench Press

Overview

Targeted muscles: pectoralis major, anterior deltoid, triceps.

Equipment: Banc plat, barre olympique.

Execution

1. Lying on the bench, feet flat on the floor, glutes and shoulder blades pressed
2. Overhand grip slightly wider than shoulder width
3. Unrack the bar, lower with control jusqu'à effleurer le sternum
4. Push vertically while exhaling, without locking the elbows en haut

Targeted muscles

• pectoralis major
• anterior deltoid
• triceps

Sets and reps

4×8-12 (hypertrophie) / 5×5 (force)

Breathing

Inspirer à la descente, expirer à la poussée

Common errors

• Rebond sur la poitrine
• dos cambré excessif
• coudes trop écartés (90°)