Video: The Bench Press Free Weight Exercise

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Learn how to do a bench press exercise for your chest using free weights in this free exercise video lesson on using free weights.

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spark3 Aug 02, 2008
WRAP YOUR THUMBS AROUND THE BAR, for better grip and control - this guy looks more like an academic than a weight lifter. i recommend tlaking to your local PT (personal trainer).

Video Transcript

Hi! This is Manny Castro, exercise physiologist. I’m here to talk to you about free weights. Free weights are a great way to develop musculature throughout the body. Now, before beginning this, or any exercise program, please consult your physician. Lets talk about, first, developing the chest or the pectoral area. This particular exercise will target the whole pectoral area. It’s a free weight exercise also called the bench press. Now with the bench press, a few things you should note is, always keep your feet flat on the floor; your back should be flat on the bench. What you’re going to do is take, about, a neutral grip; so inside the last knurlings out here. By the knurlings, I mean, you will see that on the barbell, you will see a rough spot and a smooth spot. What you’ll do is you’ll position your pinkies inside that, inside that smooth spot, and that will be your grip, your starting grip. Now, you’ll lift up. Keep a little bit of flexion in your elbows at all times. You bring down the bar about half inch off the chest and about nipple level. You pause and then push straight up. It’s every important that you don’t lock your elbows out of the top of the movement. Keep a little bit of flexion on them at all times. That is basically it. We’ll do about 3-4 sets; 12-15 repetitions as a beginner. Ten you’ll come down on repetitions as you get stronger, and go up in weight.

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The Bench Press Free Weight Exercise

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