Home Strength Training Exercises : Bench Press Exercise

Hi, this is Rod Zervakos, Phoenix, Arizona I am an ISSA, certified personal trainer

On behalf of Expert Village, we're going to do a little segment on home training Not everybody has the same equipment at home, but we're going to use what I have here which is pretty basic stuff We've got a bench setup here, we've got a curl bar, some free weights; nothing too elaborate What we're going to work on are the major body parts We're going to do chest, back, arms, and shoulders, and first thing we're going to work is the chest, so I'm going to come in here, and sit down on the bench

A couple things you want to keep in mind You always want to make sure you're working with a weight that you can certainly do without a spotter, if you don't have one A spotter is generally somebody who stands behind you, and will catch you if there's an issue, but if you do not have a spotter use a weight that you can manage You're going to want to lay down flat on your back Always make sure that your back is nice and flat, arms are about shoulder width apart

Line them up, you're going to want to exhale on the lift, and then bring down, control Take up explosively, bring down, control Take up explosively, bring down, control You're never going to want to bring it down, and bounce off the chest It's done frequently, but it's not correct; it's not necessary

Bring it down here, straight up, back on the bench, lift up, and you're fine Again, always make sure that you're using a weight you can do by yourself if you do not have a spotter

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