Bench Press
EXECUTION
Lie flat on the flat bench with both feet on the floor for support. Hand spacing should be medium to wide so that when the bar is lowered , the forearms are at 90° to the floor. Do not arch the back.
Eccentric contraction: Breathe in. Lower bar slowly with control (2-4 seconds). Elbows pointed outward to commence concentric movement from re-stretched position.
Concentric contraction: Breathe out Press the bar in a controlled manner until arms are fully extended. Extend the arms and then lower bar centrally onto the supports.
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
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