Exercise Instructor: Nurudeen Tijani
Nurudeen is a pain relief fitness and wellness coach, personal trainer, natural bodybuilder, and NPC physique athlete.
In this photo (2022), I perform barbell bench presses during a workout.
I've performed the barbell bench press as part of my workout program for over ten years. This photo shows the before and after results of my chest development.
1. Setup:
2. Unrack the Bar:
3. Lower the Bar:
4. Press the Bar:
5. Repeat:
1. Stretch Your Chest:
2. Superset with a Back Exercise:
Warm-Up Set: Begin with a warm-up set of 15-20 reps to prepare your muscles and joints for the exercise.
Build Muscles:
Gain Strength:
Lose Weight:
Get Fit:
Bodybuilding:
Enhance your bench press routine with these accessory exercises to target supporting muscle groups and improve overall performance:
Explore these machine-supported variations of the barbell bench press. These exercises are ideal for individuals who feel uncomfortable using free weights or prefer a more controlled movement.
Be aware of these common issues that people may experience when performing the barbell bench press. These issues are due to muscle stiffness, but improper form and excessive weight can also contribute.
Ensure you are using manageable weights to prevent excessive strain and injuries. Click on the links for more detailed solutions to fix each issue.
Elbow Pain:
Shoulder Pain:
Wrist Pain:
Lower Back Strain, Pain at the Front of the Hip:
Neck Pain:
Forearm Pain:
Lack of Stability:
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