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Barbell Bench Press: Speed

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Deltoids
1. Lie on a flat bench with your knees bent and your feet flat on the floor.
2. With your hands slightly wider than shoulder-width take hold of the barbell.
3. Lifting the barbell out of it's cradle slowly lower it towards your chest.
4. Forcefully press the bar towards the ceiling so that your elbows are fully extended.
5. Lower the barbell and repeat the motion with relative speed.

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