Lehua Kyllikki. Bench. September 19th , 2017.
The range of motion in a barbell routine is restricted, as the bar might end up resting on your chest. However, if you are using dumbbells, there is a greater range of motion. Here, your elbows can go way below the shoulders, and this range of movement is more effective to strengthen the muscles.
Lie down on a flat bench attached to a barbell rack, with your back resting on the bench and the feet touching the floor.
Remove the barbell from the rack and hold it over your chest, while extending your arms. Bend your elbows and bring it down towards your chest. Move the bar back to its initial position.
Always make sure you do the bench press using the right technique only. It is always better to have a spotter to give you the bar in your hands. In case you feel any pain when you are performing the exercise, stop doing the exercise immediately.
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