587ff8dc9df246b338ca16bc_Picture13

The Four-Point Body Contact Position:

1. Head– placed on the bench or back pad

2. Shoulders and Upper Back– placed evenly on the bench or back pad

3. Glutes– placed firmly and evenly on the bench or seat

4. Feet– placed flat on the floor

 

1. Flat Barbell Bench Press

Starting Position:

·       Lie in the four-point body contact  position on the bench with the eyes resting directly below the racked bar

·       Grasp the bar with a pronated grip with the hands slightly wider than shoulder-width

·       Unrack the bar and bring it directly over the chest with the elbows fully extended

·       All repetitions begin from this position

Downward Movement Phase:

·       Lower the bar to touch the chest at approximately nipple level

·       Be sure to maintain stuff wrists and keep forearms perpendicular to the floor

Upward Movement Phase:

·       Push the bar upwards until the elbows are fully extended

·       Do not arch the back or bring the hips off the bench

·       Re-rack the bar with elbows fully extended

Major Muscles Involved:

·       Pectoralis Major

·       Anterior Deltoids

·       Triceps Brachii

 

2. Incline Barbell Bench Press

Starting Position:

·       Lie in the four-point body contact position on an inclined bench

·       Grasp the bar using a pronated grip

·       Unrack the bar and bring it directly over the upper chest while keeping the elbows fully extended

·       All repetitions begin from this position

Downward Movement Phase:

·       Lower the bar to touch the upper chest

·       Be sure to maintain stiff wrists and keep forearms perpendicular to the floor

Upward movement phase:

·       Push the bar up until the elbows are fully extended

·       Wrists should remain stiff and forearms should remain perpendicular to the floor

Major Muscles Involved:

·       Pectoralis Major

·       Anterior Deltoids

·       Triceps Brachii

 

3. Flat Dumbbell Fly

Starting Position:

·       Grasp two dumbbells using a neutral grip

·       Lie on a bench in the four-point body contact position

·       Press the dumbbells in unison to an extended-elbow position above the chest

·       Slightly flex the elbows and point them out to the sides

·       All repetitions begin from this position

Downward Movement Phase:

·       Lower the dumbbells in a wide arc until they are level with the chest

·       The dumbbell handles must remain parallel to each other throughout the exercise

·       The wrists should be stiff and the elbows must maintain the slightly flexed position

·       Be sure to maintain the four-point body contact position

Upward Movement Phase:

·       Slowly raise the dumbbells up toward each other in a wide arc until they meet at the top above the chest

·       The hands, wrists, forearms, elbows, upper arms, and shoulders should all be in the same vertical plane

Major Muscles Involved:

·       Pectoralis Major

·       Anterior Deltoids