A bench press is a fairly straightforward and particularly well-known strength building exercise. The real reason for doing a bench press – other than just the bragging rights – is to develop strength in your pectoral muscles and your triceps. A number of various torso muscles are involved in this exercise, but those two muscle groups will develop the most from this one exercise. Another great model to consider is the Powertec WB-LS Workbench Leverage Gym.
The correct manner of accomplishing a bench press is comprised of several basic motions, yet there are a few more details which you needs to keep in mind in order to not cause muscle damage. You should be lying supine on the bench, with your feet firmly on the ground. The barbell needs to be suspended on pins over your shoulders. You will need to squeeze your shoulder blades together in order to focus on the proper muscles for this exercise. After that, take hold of the bar setting both hands equally spaced from the center, and have your elbows exactly underneath your wrists. Take hold of the barbell, lower it slowly to your chest, then hold it and lift it back up. Move the bar up until your arms are straight and locked, then ease the weight down again. Lift again as intended, then re-hang the weight on the pins with your arms straight.
The gear needed to do bench presses is as uncomplicated as the method itself. A barbell along with the normal assortment of weighted discs is a sensible place to start. Next, you’ll need a combination bench and support rack. A universal bench by itself won’t work, as you will need an appropriate rack that can hold a heavy barbell. Probably the most important piece of equipment to employ for bench pressing would be a spotter. This is a person who is there to ensure you don’t drop a couple hundred pounds of weight on your face. Another nice option is the Powertec WB-LS Workbench Leverage Gym.
On the subject of safety, you will find three main approaches to avoid injuries as you are accomplishing a bench press. The first way is simply to be reasonable. Don’t ever lift a heavier load than you are capable of. You’ll pick up on it rather fast if you try to do that, and that’s when your spotter becomes especially important. The second way is to be certain your position is stable. No section of your body needs to be unsupported, and there should be no possibility of tilting sideways. Having your feet flat on the floor, your bottom against the bench and using a barbell instead of two dumbbells should keep you out of traction. Finally, do not “bounce” the weight off of your chest at the bottom of the movement. Your rib cage is not built for that sort of excitement.
A bench press has long been an especially popular gym exercise, and it is also the one that produces many muscle damage. Bench presses enable your chest and arms to lift the largest amount of weight, so a bench press will be a effective muscle building exercise and a great motivational tool. Bragging rights would make a fairly good motivator, too. Another good item to look into is the Powertec WB-LS Workbench Leverage Gym.
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