The Bench Press Free Weight Exercise

Series Summary

The first weightlifting World Championship occurred in London on March 28th , 1891 but weightlifting traces back in history to the ancient Greeks and Egyptians where we find weightlifting used to judge human strength. In the Twenty-First Century weightlifting is as popular as ever, with many events in the Olympics and thousands of gyms all across the world where people exercise for weight loss and strength training. There are many exercises for almost every muscle you can name and a correct and an incorrect way to workout those muscles.

In this free online video series on weight training learn from Manny Castro who holds a Bachelor of Science in Health Education, Exercise Physiology and Athletic training from Florida International University. Learn to use free weight exercises such as the bench press, incline bench press, incline dumbbell flies, flat dumbbell flies, behind the neck dumbbell press, military press, dumbbell laterals, dumbbell front raise, dumbbell front raise, dumbbell lunges, barbell rows, dumbbell rows, and barbell shoulder shrugs.

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."