Most Effective Bench Press (4 Steps) 

Your grip should be slightly wider than shoulder-width. Always wrap your thumbs around the bar for a secure grip. Align your eyes directly underneath the bar with your feet flat on the floor. Retract and depress your shoulder blades towards your hips to create a stable and arched upper back. Position your elbows underneath the bar as much as possible without compromising scapular depression. Your feet should be set firmly on the ground before unracking. Take a big breath and fill your chest with air before you start the lift. Lower the bar in a controlled manner, not too fast or too slow. The bar should move in a slight arc towards the mid-chest area. Keep your elbows tucked at about a 45-degree angle relative to your torso. Do not flare your elbows out wide. As you begin to press the bar upwards, exhale forcefully through the sticking point. #shorts #3danimation #workout