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Exercise Lab

Bench Press Restricted ROM

View Instructions

Equipment

  • Bench

Muscle Groups

  • Chest
  • Shoulders

Purposes

  • Chest strength
  • Front deltoid strength
  • Triceps strength

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Description

  • Lying on a bench, hold the barbell over the chest, arms straight, hands placed slightly outside of shoulder width
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell until the elbows are level with your torso.

ProTip

  • Keep your chest up

Mistakes

  • Hunching the shoulders forward
  • Excessively arching the back
  • Hips rising off the bench