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Getting Better Results with the Bench Press

13th August, 2010 - Posted by health news - No Comments

A bench press is a fairly straightforward and particularly popular strength building exercise. The main reason for doing a bench press – besides merely the bragging rights – is to improve strength in your chest muscles in addition to your triceps. A number of different core muscles become involved in the course of this exercise, but those two muscle groups will develop the most from this specific exercise. Another great model to consider is the Powertec WB-LS Workbench Leverage Gym.

The correct manner of completing a bench press is comprised of a few simple motions, although there are several more issues which a person will want to be aware of if you want to avoid muscle damage. You should be lying supine on a bench, with your feet flat on the mat. The barbell should be suspended on pins over your shoulders. You will need to press your shoulder blades together to help you isolate the required muscles for this exercise. Then, grab the bar placing the hands equally spaced from the center, and line up your elbows directly below your wrists. Unrack the barbell, bring it down slowly to your chest, then halt and force it back up. Move the bar up until your arms get straight and locked, then bring it down again. Redo the movements as intended, then re-hang the weight on the pins with your elbows locked.

The gear required to perform bench presses is as uncomplicated as the method itself. A barbell that comes with the normal assortment of graduated discs is a sensible starting point. Next, you’ll need a bench with a power rack. A universal bench by itself won’t help you, as you will require a sturdy rack made to support the barbell. Possibly the most important piece of equipment to employ for bench pressing should be a spotter. This is a person who helps you to ensure you don’t land several hundred pounds of steel on your chest. Another nice option is the Powertec WB-LS Workbench Leverage Gym.

On the subject of safety, you will find three main approaches to avoid muscle damage when accomplishing a bench press. The first way is just to be reasonable. Don’t ever lift more pounds than you should. You’ll understand very quickly if you try to do that, and when you do that, your spotter becomes very useful. The second way is to be certain you are stable. No part of your body should be unsupported, and there should be no potential for tilting sideways. Keeping your feet properly on the floor, your butt against the bench and exercising with a barbell and not two dumbbells will probably keep you out of trouble. Finally, never “bounce” the weight off of your chest at the lowest point of the movement. Your rib cage is not designed for that sort of abuse.

A bench press has long been a particularly well-known gym exercise, and consequently the one which causes many injuries. Bench presses enable your upper body to lift the largest amount of weight, so a bench press could be a successful muscle building exercise in addition to a useful incentive. Bragging rights is a fairly effective motivator, too. Another good item to look into is the Powertec WB-LS Workbench Leverage Gym.