Binge Fitness Challenge of the Week

Let’s Binge on Fitness!

Come back every week to get your Binge Fitness Challenge of the Week. Share your post workout selfies with us by using #BingeOnFitness on social media.

Today, let’s burn out that chest of yours!

For this workout you will need a safe bench that holds and supports a barbell. If you’ve never bench pressed in your life before not to worry because it isn’t about the amount of weight we will be concentrating on but rather the amount of reps we complete. NOTE* Always be sure to ask for a spotter or someone to watch you bench press. We don’t want the bar falling on you or you getting hurt.

Step 1:
Set up your rack.
Since we will not be using any weight, you should be all set and ready to go. (Depending on your level, you may add weight to better suit your strength)

Step 2:
Grab the bar and find a comfortable grip about shoulder width apart. Hold the bar in the base of your palm with a full grip and straight wrists.

Step 3: 
Push the bar up using your whole body and maintaining full control of the bar and your balance.

Step 4:
Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.

Step 5:
Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.

Repeat this workout for a total of 10-15 reps at this same grip.
After (4) total sets. Take a breather and this time bring your grip to a closer grip for a deeper burn for the middle portion of the chest muscles.

Closer Grip:
Grip should now be a good 8 inches apart to really get complete this workout.

Repeat this workout for a total of 10-15 reps at this same grip for (4) total sets.

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