Some of the most popular exercises in weight training are those that work the
chest muscles. When developed properly, these muscles contribute a great deal to
an attractive upper body and to success in many recreational and athletic
activities.
Presented here is the most effective exercise to build chest muscle.
The Infamous Free-Weight Bench Press
The free-weight bench press involves the use of a barbell and a bench with
uprights, called a bench press bench. Begin by sitting on the end of the bench
with your back toward the upright supports. Now lie back and position yourself
so that your buttocks, shoulders, and head are firmly and squarely on the bench.
Your legs should straddle the bench, and your feet should be flat on the floor,
about shoulder-width apart. This four-point position is important - especially
the straddled feet - because it provides stability when you are handling the bar
over your chest and face. Improper body position on the bench is a common error.
Make sure your eyes are below the edge of the shelf and assume the four points
of contact.
While the bar is supported on the uprights, grasp it with an evenly spaced
overhand grip, hands about shoulder-width apart or wider. An appropriate grip
width on the bar positions the forearms perpendicular to the floor as the bar
touches the chest. Keep in mind that a wide grip is preferred because it
emphasizes a larger area of the chest than a narrow one does.
From this position, signal OK to the spotter and push the bar off the uprights
to a straight-elbow position with your wrists directly over your elbows. Pause
with the bar in the extended-arm position, and then lower it slowly to your
chest. The bar should contact your chest approximately an inch above or below
the nipples. A common error is holding the bar too high on the chest.
Concentrate on having the bar touch or nearly touch at your nipple area.
Inhale as you lower the bar to your chest. Once the bar touches the chest,
slowly push it straight upward to an extended-elbow position. If your elbows
extend unevenly, visually focus and concentrate on the arm that tends to lag
behind. Exhale through the sticking point, which occurs when the bar is about
halfway up. Do not allow your wrists to hyperextend. Concentrate on keeping your
wrists in an extended position.

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