A bench press is a rather plain and especially popular strength building exercise. The main reason for practicing a bench press – besides merely the bragging rights – is to build strength in your deltoid muscles as well as your triceps. Quite a few other stabilizing muscles get involved in this exercise, but those two muscle groups benefit the most from this specific exercise. Another great model to consider is the Powertec WB-LS Workbench Leverage Gym.

The correct method of accomplishing a bench press is comprised of a couple of simple motions, yet there are a few more details which the weightlifter will want to be aware of in order to avoid injury. You should be lying supine on the bench, and rest your feet solidly on the mat. The barbell should be hanging on pins directly overhead. You will need to squeeze your shoulder blades together in order to isolate the required muscles for this exercise. After that, take hold of the bar setting your hands equidistant from the center, and put your elbows directly underneath your wrists. Pick up the barbell, bring it down steadily to your chest, then hold it and press it back up. Push the bar up until your arms get straight and locked, then bring it down again. Lift again as intended, then re-rack the weight on the pins with your arms straight.

The apparatus needed to do bench presses is as basic as the procedure itself. A barbell combined with the usual collection of weighted discs is a good place to start. Next, you will want an upright support bench. A weight bench by itself won’t help you, as you must have a solid rack that can hold a heavy barbell. Easily the most vital bit of equipment to have for bench pressing would be a spotter. That is a person who helps you to be certain you don’t drop a few hundred pounds of barbell on your chest. Another nice option is the Powertec WB-LS Workbench Leverage Gym.

Speaking of safety, there are three major approaches to keep from hurting yourself as you are accomplishing a bench press. The first point is merely to be reasonable. Do not press a heavier load than you should. You’ll understand pretty fast if you are about to do that, and that’s when your spotter becomes very important. The second point is to make sure your body is stable. No part of your body needs to be unsupported, and there ought to be no possibility of tilting sideways. Putting your feet solid on the floor, your bottom against the bench and using a barbell rather than two dumbbells ought to keep you out of trouble. Finally, do not “bounce” the weight off of your body at the lowest point of the motion. Your rib cage is not sturdy enough for that sort of pressure.

A bench press is an especially widely practiced gym exercise, and consequently the movement that produces many muscle damage. Bench presses enable your upper torso to lift the largest amount of weight, so a bench press will be a successful muscle building exercise as well as a useful incentive. Bragging rights could be a pretty effective motivator, too. Another good item to look into is the Powertec WB-LS Workbench Leverage Gym.

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This entry was posted on Sunday, July 25th, 2010 at 12:17 pm and is filed under Massage Therapy. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.