Instructions for Bench Press

Lie on a bench or floor, face up or supine position, with a dumbbell in each hand start with arms extended but ensure that elbow is not locked out!

Lower the weight to chest in slow controlled count or 4 seconds, breath in as you descend and exhale as you press the weight back back up to starting position (2-3seconds) ensuring not to lock elbows back. Repeat for 10 times or repetitions.

Tips :- Draw the shoulder blades in the lower position this allows the correct position to press the weight up.

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