Everyone is familiar with the classic bench press, but actually giving it a go can be pretty intimidating. The key to pulling off this basic (not to mention, crazy-effective) move is proper form. Not sure what that looks like? Don't worry, we've got you covered. This move (and more) are broken down step-by-step in Women's Health's 12-Week Total-Body Transformation.
The bench press is not only one of the best overall chest strengtheners out there, it's also a great foundation for many other movements and activities. Not only will it improve your pushups, but great news for all you yogis out there: it's awesome for chaturanga as well. Last, but not least, it also targets your triceps, making this move an upper-body home run. If you find the info below helpful, check out more muscle-sculpting moves and lifting tips in Women's Health's 12-Week Total-Body Transformation.
How to: Using a full-length Olympic bar, lie on the bench with your feet up and your hands placed wider than your shoulders. Unrack the bar and bring it directly over your chest with your arms fully extended and unlocked at the elbow. Actively depress your shoulders down toward your hips (a). Bend your arms and allow the bar to slowly lower toward your chest. Aim for the middle of your chest directly over your nipple line (b). Pause with the bar just above your chest. Activate your chest muscles and press the bar straight back to the start. That's one rep.
Again, if you like what you see here, Women's Health's 12-Week Total-Body Transformation has way more helpful tips and tricks to becoming your strongest self yet.
