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HBF Arena Kennedya Drive Joondalup WA 6027
| Day | Aquatic centre | Fitness centre | Crèche | Café |
|---|---|---|---|---|
| Monday - Thursday | 5.30am - 8.00pm | 5.30am - 9.00pm | 8.15am - 1.00pm | 7.30am - 6.00pm |
| Friday | 5.30am - 8.00pm | 5.30am - 8.00pm | 8.15am - 1.00pm | 7.30am - 6.00pm |
| Saturday | 6.00am - 6.00pm | 6.00am - 6.00pm | 8.15am - 12.00pm | 7.30am - 5.00pm |
| Sunday* | 8.00am - 6.00pm | 8.00am - 2.00pm | CLOSED | 9.00am - 5.00pm |
*Summer opening hours from Sunday 4 November.
On public holiday or during holiday periods the venue may be closed or opening times may differ, visit the public holiday hours page for up to date information.
HBF Arena is approximately 1km from the Joondalup railway station, about 15 minutes by foot. Buses run regularly from the train station and surrounding suburbs.
There are 1000 parking spaces at the venue including disabled and motorbike bays. Bicycle racks are located by the entrance to secure your bike. A parking fee may apply during major events.
Kennedya Drive Joondalup WA 6027
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Feedback formFlat barbell bench press
Posted: 26 June 2018
Improve your upper body strength with a barbell bench press.
The bench press strengthens a variety of upper-body muscles, but its focus is on the pectoral muscles of the chest.
You're not only working your pectorals (chest), you're also working your anterior deltoids (front shoulders), triceps and latissimus dorsi (back).
Why include a bench press in your workout:
- Improve upper body strength
- Build your strength for push-ups
- Build upper body bone density.
The American College of Sports Medicine encourages older adults to use multi-joint, free-weight exercises as a method of improving bone mass, muscular strength and muscular endurance.
Technique - how to:
- Sit and the end of a Flat Bench. Then lie down by lowering yourself back on the bench slowly. Put your eyes under the bar.
- Raise your chest and tighten your upper-back. Put your shoulder blades back and down. Squeeze them.
- Grab the bar with your pinky inside the ring marks. Squeeze the bar with a full overhand grip.
- Feet flat on floor, shoulder width stance.
- Straighten your arms to lift the bar out of the rack. Lift it balanced over your shoulders.
- Lower the bar slowly until your arms are at a 90 degree angle and the bar is touching just below the chest. Don’t flare elbows.
- Repeat for the prescribed amount of reps and then carefully place the bar back onto the rack