بنش بريس بالبار — قبضة متوسطة

طريقة الأداء

1. 01Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. 02From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. 03After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. 04Repeat the movement for the prescribed amount of repetitions.
5. 05When you are done, place the bar back in the rack.

نقاط الأداء الصحيح

• —ثبّت كتفك للخلف وللأسفل على الكرسي.
• —أنزل البار لمنتصف الصدر بتحكم.
• —رجلك ثابتة على الأرض وادفع منها.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.