Bench press is another basic exercise that is recommended for novice athletes and Crossfit athletes to train their muscles to get strong. Bench pressing engages muscle groups in the chest, arms, shoulders, and forearms, providing sufficient amount of hard work to gradually build good amount of strength. It is an excellent exercise which teaches new Crossfit athletes how to bear down and push hard, which translates and helps in performing other heavy lifts later on.
- Place the barbell on the stand of the bench and lie down on the bench with your face directly under the barbell. Your feet should be touch the ground.
- Grip the bar with slightly more than your shoulders width (this depends on which muscle group you are targeting) and bring the bar up and slowly drive it down to your chest.
- Hold it for a second and then push it back slowly up till your arms stretch with your feet pressing down on the ground for additional support.