An Overview of the Bench Press
Among bodybuilders and physical fitness trainers, the bench press has long been dubbed as the most effective exercise for building up the muscles of the chest.
Indeed, no chest workout would be complete without a set or two of these exercises.
In recent years, however, it is not enough for fitness aficionados to be able to develop that well-chiseled chest.
The exercise itself has become a measure of strength among gym nuts.
In fact, a question that you will most likely hear when you hit the gym is "How much you can bench press?" However, before you can even contemplate competing with your gym buddies, there are certain factors that you need to consider.
First of all, you should learn the its proper way of execution.
We shall outline the steps to doing the three types of bench presses properly.
Flat Bench Press • Lie down on your back on the bench with feet firmly planted on the floor.
• Lift the barbell from the rack and hold it vertically over your chest.
• Lower the barbell slowly until it barely touches your chest.
Hold for one count.
• Return to starting position.
Decline Bench Press • Angle the bench to 30 to 45 degrees, or at an angle that you are comfortable with.
• Lie down on your back on the bench with your thighs elevated.
Keep your feet on the floor for support.
• Lift the barbell from the rack and hold it straight over your chest.
• Lower the barbell slowly until it touches your chest.
Hold for one count.
• Return to starting position.
Incline Bench Press • Again, angle the bench to 3o to 45 degrees, or an angle that you are comfortable with.
• Lie down on your back on the bench with head elevated.
Keep your feet firmly planted on the floor for support.
• Lift the barbell from the rack and hold it straight over your head.
• Slowly, lower the barbell so that it touches your chest and hold for one count.
• Return to starting position.
You have probably noticed three major similarities in the above three bench presses - that they require support from the feet and that the barbell is positioned above the chest.
In cases of explosive bench presses, it is necessary that your legs support you on the bench as you lift heavy weights so that there is less strain on the back.
The legs can also give you that added push so that you can do more bench presses.
On the other hand, positioning the barbell over your chest is a vital safety measure that you should strictly observe.
Many gym nuts make the mistake of positioning the barbell over their necks (known as the guillotine press which is intended for advanced level exercisers only).
During explosive bench presses, you might accidentally drop the barbell over your neck and choke you or, worse, crush your throat and/or break your neck.
There have been documented instances wherein the person exercising could no longer lift the barbell and the heavy weight ended up choking him to death.
If you want to increase the amount of your bench presses, it is very important to maintain proper form that will enable you to bench more, as well as keep you safe from any life-threatening accidents.
Indeed, no chest workout would be complete without a set or two of these exercises.
In recent years, however, it is not enough for fitness aficionados to be able to develop that well-chiseled chest.
The exercise itself has become a measure of strength among gym nuts.
In fact, a question that you will most likely hear when you hit the gym is "How much you can bench press?" However, before you can even contemplate competing with your gym buddies, there are certain factors that you need to consider.
First of all, you should learn the its proper way of execution.
We shall outline the steps to doing the three types of bench presses properly.
Flat Bench Press • Lie down on your back on the bench with feet firmly planted on the floor.
• Lift the barbell from the rack and hold it vertically over your chest.
• Lower the barbell slowly until it barely touches your chest.
Hold for one count.
• Return to starting position.
Decline Bench Press • Angle the bench to 30 to 45 degrees, or at an angle that you are comfortable with.
• Lie down on your back on the bench with your thighs elevated.
Keep your feet on the floor for support.
• Lift the barbell from the rack and hold it straight over your chest.
• Lower the barbell slowly until it touches your chest.
Hold for one count.
• Return to starting position.
Incline Bench Press • Again, angle the bench to 3o to 45 degrees, or an angle that you are comfortable with.
• Lie down on your back on the bench with head elevated.
Keep your feet firmly planted on the floor for support.
• Lift the barbell from the rack and hold it straight over your head.
• Slowly, lower the barbell so that it touches your chest and hold for one count.
• Return to starting position.
You have probably noticed three major similarities in the above three bench presses - that they require support from the feet and that the barbell is positioned above the chest.
In cases of explosive bench presses, it is necessary that your legs support you on the bench as you lift heavy weights so that there is less strain on the back.
The legs can also give you that added push so that you can do more bench presses.
On the other hand, positioning the barbell over your chest is a vital safety measure that you should strictly observe.
Many gym nuts make the mistake of positioning the barbell over their necks (known as the guillotine press which is intended for advanced level exercisers only).
During explosive bench presses, you might accidentally drop the barbell over your neck and choke you or, worse, crush your throat and/or break your neck.
There have been documented instances wherein the person exercising could no longer lift the barbell and the heavy weight ended up choking him to death.
If you want to increase the amount of your bench presses, it is very important to maintain proper form that will enable you to bench more, as well as keep you safe from any life-threatening accidents.
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