The Bench Press is one of the most popular exercises in the gym.
An upper body exercise that allows you to use the most weight, the bench press build is the best exercise to build upper body strength. It activates a large number muscles like the pectorals, shoulders, triceps and forearms. The main muscle group targeted is the chest muscles. There are also stabilizer muscles involved in the execution of the lift. The bench press is one of the measure of a person's strength.
Why should you bench? How does it help? Here's a list of benefits:
1) Build Muscle. Basically, the reason why a person bench normally, is to get a big chest. Why do you want a big chest? There's no need for me to explain, you know why! It also build the shoulders and the triceps.
2) Build Strength & Power. The bench press is a strength training exercise. It's the upper body exercise that allows you to use the most weight. And once you've built strength, you can improve your power using the it. Power is your ability to exert a force, over a distance in the least time possible. It's a combination of speed and strength. Both strength and power, are measures of fitness.
3) Improve Bone Density. The bench press is a compound, multi-join exercise. The bones involved during the execution of the exercise will get denser when you do the bench. Basically, it causes you bone cells to deposit bone tissues in these bones (arm, hand, shoulder, chest).
4) Maximise Workout Productivity. The bench press is a compound move and many muscles are involved. So if you're short of time, do the bench press to train your upper body. Also, if you do it properly, the bench press can be quite a tiring exercise that taxes your nervous system.
So if you're looking for an exercise to train your upper body, it's the bench press!
How do you perform the exercise?
1) Set up the barbell to the correct height and add the weights you're going to use.
2) Lie flat on the bench, grip the barbell and lift it off the rack. Hold it up with arms locked. This is your starting position.
3) Lower the bar straight until you chest (I prefer nipple area) then raise it back up. Remember to not lock your elbows this time. That's one rep.
4) Do as many reps as you want/can. Then place the barbell back on the rack.
Here are some pointers and tips.
1) Grip the bar with your thumb at the front to prevent the bar from slipping off.
2) Adjust your grip width accordingly. A narrower grip transfers the weight from the pectorals to the triceps. Too wide a grip and the bar travels a shorter distance
3) Squeeze your shoulder blades and keep your chest up. Don't allow your shoulders to roll forward. Maintain a tight upper back throughout the whole set.
4) Plant your feet firmly on the ground. It'll provide stabilization.
5) Press the bar in a straight line. Lower it straight down and push it straight up.
6) Always have your upper back (shoulder blades) and glutes on the bench at all times. It is OK the arch your back. Just ensure your glutes are not off the bench.
And as for all exercise, always exhale when you're exerting and inhale during the eccentric portion. In this case, exhale when pushing it up. Inhale when you're lowering the barbell.So next time you hit the gym and you're looking for something to train your upper body like no other, go do the bench press!
An upper body exercise that allows you to use the most weight, the bench press build is the best exercise to build upper body strength. It activates a large number muscles like the pectorals, shoulders, triceps and forearms. The main muscle group targeted is the chest muscles. There are also stabilizer muscles involved in the execution of the lift. The bench press is one of the measure of a person's strength.
Why should you bench? How does it help? Here's a list of benefits:
1) Build Muscle. Basically, the reason why a person bench normally, is to get a big chest. Why do you want a big chest? There's no need for me to explain, you know why! It also build the shoulders and the triceps.
2) Build Strength & Power. The bench press is a strength training exercise. It's the upper body exercise that allows you to use the most weight. And once you've built strength, you can improve your power using the it. Power is your ability to exert a force, over a distance in the least time possible. It's a combination of speed and strength. Both strength and power, are measures of fitness.
3) Improve Bone Density. The bench press is a compound, multi-join exercise. The bones involved during the execution of the exercise will get denser when you do the bench. Basically, it causes you bone cells to deposit bone tissues in these bones (arm, hand, shoulder, chest).
4) Maximise Workout Productivity. The bench press is a compound move and many muscles are involved. So if you're short of time, do the bench press to train your upper body. Also, if you do it properly, the bench press can be quite a tiring exercise that taxes your nervous system.
So if you're looking for an exercise to train your upper body, it's the bench press!
How do you perform the exercise?
1) Set up the barbell to the correct height and add the weights you're going to use.
2) Lie flat on the bench, grip the barbell and lift it off the rack. Hold it up with arms locked. This is your starting position.
3) Lower the bar straight until you chest (I prefer nipple area) then raise it back up. Remember to not lock your elbows this time. That's one rep.
4) Do as many reps as you want/can. Then place the barbell back on the rack.
Here are some pointers and tips.
1) Grip the bar with your thumb at the front to prevent the bar from slipping off.
2) Adjust your grip width accordingly. A narrower grip transfers the weight from the pectorals to the triceps. Too wide a grip and the bar travels a shorter distance
3) Squeeze your shoulder blades and keep your chest up. Don't allow your shoulders to roll forward. Maintain a tight upper back throughout the whole set.
4) Plant your feet firmly on the ground. It'll provide stabilization.
5) Press the bar in a straight line. Lower it straight down and push it straight up.
6) Always have your upper back (shoulder blades) and glutes on the bench at all times. It is OK the arch your back. Just ensure your glutes are not off the bench.
And as for all exercise, always exhale when you're exerting and inhale during the eccentric portion. In this case, exhale when pushing it up. Inhale when you're lowering the barbell.So next time you hit the gym and you're looking for something to train your upper body like no other, go do the bench press!
No comments:
Post a Comment