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Bench press procedure. Setup on the bench grab the bar unrack it lower it to your mid chest and press it back up. The bench press can be started by anyone with a few dumbbells. Bench with safety bar and various free weights. Relative bench press test an upper body muscular strength endurance test using a resistance set to a.
Lie down on your back on a bench or even the floor if you do not have a bench. Explain the test procedures to the subject perform screening of health risks and obtain informed consent. Start light and work up in weight as you begin to understand the movement and feel more comfortable doing it. Prepare forms and record basic information such name age height body weight gender test conditions.
The average weight most adult men and women can bench press depends on age fitness level and other factors. The bench press involves the pectoralis major chest anterior deltoid front of shoulder and the triceps. Set the safety pins at the proper height so they catch the weight if you fail to lift it. How to bench press with proper form.
The lower body is also involved with the bench press a concept known as. The bench press is a skill just like the squat or any other major lift. The forearm muscles upper back muscles and lats also contribute to moving the weight during a bench press. Bench press in the power rack for maximum safety.
Start by holding the weights at chest level and slowly push upwards hands away from chest. The more you practice your bench press the better you ll be at it. Younger men are typically able to bench press more than older men and men in general. It utilizes more muscle mass than the overhead press.
To measure maximum strength of the chest muscle groups.
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