Let’s start with the bench press exercise. To many times I seen men and women performing this exercise incorrectly.  The key is in the range of motion…and that is often the first thing I see people doing wrong.

When performing the bench press exercise with a straight bar, you should always complete a full range of motion, bringing the bar all the way back down to your chest. The reason for this is so you get maximum stretch and a full contraction, this encourages a complete breakdown of muscle fiber so you can stimulate growth.

In order to get maximum growth you need to rest the empty bar on your chest, while it’s resting there you forearm should be at a ninety degree angle or perpendicular to the floor. This will create maximum stretch in the pecs and place the least amount of stress on the elbows and the shoulders.  If your forearms are any further apart it will not encourage proper pec development, it will just add more stress on the wrist, elbow and shoulder joints. It may also cause rotator cuff problems.

Bench correctly and be injury free while achieving thick, full pec development.

About Edward Albert:

Edward Albert is a former body builder and former Mr New Jersey title holder.  He is currently the owner and director of personal training at Ultimate Fitness Training Center in NJ.