Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Flat Bench Chest Press

View Instructions

Equipment

  • Torque F5
  • Bench

Muscle Groups

  • Chest

Purposes

  • Chest strength
  • Front deltoids strength
  • Triceps strength

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Set doors narrow, adjust bench and seat pad to horizontal position; adjust swivel pulleys to lowest position (#17) and set desired resistance.
  • Lie on the bench with small of back at bottom of long pad, grasp handles so elbows form 90° angle. Palms should face away from the machine.
  • Slowly press up and simultaneously bring hands together without locking elbows; return to start position and repeat.

ProTip

  • Keep your chest up.

Mistakes

  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench