Bench Press

One of the simplest and most well know lifts is one of the most effective to build the chest.


1.Start by lying flat on your back with feet relaxed on the floor.

2. Grip the bar so that your hands are shoulder-width apart.

3. Keep control of the bar slowly lower it down towards your chest so that the bar finishes just above the chest, the elbows should be a 90 degrees.

4. Return the bar to the starting position by strongly pushing from the chest directly upwards, push the feet into the ground to stabilise the whole body.

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Ballistic Bench Press

By pushing up the bar explosively more fast-twitch muscles are recruited this can help with greater improvements in power.


Dumbbell Bench Press

Doing this exercise with dumbbells rather than a barbell forces more effort to keep the shoulders stable but allows for a greater range of motion.

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Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.


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For immediate & emergency appointments please contact either our Didsbury or Wilmslow Clinic.
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