Bench Press Tips from the best in the business

If you didn’t know that every Monday is National Bench Day, you would figure it out pretty quickly when you stepped into any gym across the country, at the beginning of each week.  The majority of lifters are typically immersed in endless sets of every bench press variation you could imagine.  While it is true that it is a great exercise, the bench press isn’t the best choice for many lifters and, unfortunately, the majority doesn’t know how to actually perform it correctly. bench-press_0

Now anyone who’s knows anything about lifting weights and body strength knows that that this is absolutely not true. However, as far as upper body exercises are concerned it’s probably the best exercise to measure upper body strength.

So I’m going to give you my top 10 tips for increasing your bench press. I have hit bench press plateaus before, and I can tell you from personal experience that not being able to up your bench press for a matter of months is extremely frustrating. But using these tips below has always got me through the plateau to add those extra pounds.

The great thing about incorporating the bench press into your workouts is that you will develop upper body strength, power, and massive amounts of muscle on your chest and triceps.  But, with most good things, if you do them too much or the wrong way, the outcome that you are hoping for, will not be what you get.

You must first realize that the bench press requires the entire body to work together.  Even though the focus is on the upper body, to get better at benching, you’ll need to learn how to ‘turn on’ your hips and legs.  This means, if you bench with your feet up, you need to stop this immediately.  This will not only make the lift unstable, but you’ll be leaving weights on the rack.  Using your legs correctly when you bench will allow you to create more tension from your feet to your shoulders, which is essential for more stability and strength.  This will allow you to push bigger weights and smash through any training plateaus.

You’ll be surprised how many experienced weight lifters are not using the correct technique. The bench press sounds like a simple exercise, but bad technique habits can develop and hold you back. Some common bad techniques are wrong hand position on the bar, not keep your body still throughout the set, feet off the floor, lowering the bar to the wrong position on the chest and wrong grip.

Bench Press Program

Bench Press Routine – which is most effective?

Let me start off by saying that there is no such thing as a heavy weight. There are only barriers and obstacles that we must overcome. The first step that everyone must admit is that the mind can limit us more than the body. That is why we have to think positively, and continuously try to expand our weight training and bench press knowledge.

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The most important thing is not the ultimate number, but that you are making progress.

  • Untrained – Expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.
  • Novice – A person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.
  • Intermediate – A person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.
  • Advanced – An individual with multi-year training experience with definite goals in the higher levels of competitive athletics.
  • Elite – Refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this level.

The world will never agree on the right or wrong way to train. And it’s better of this way so that we can continue to learn from the triumphs and failures of others. Some people train the bench press twice a week while others train once every other week. There are many schools of thought and they have all produced champions.

Maybe you too can be one of the elite humans to bench press 400 lbs or some other weight that you only dream of. Without further delay enjoy the bench press workouts listed on this page.

Whenever you are able to perform the heavy day workout successfully it is then time to increase the entire weight progression scheme by five or ten pounds on the heavy day (Monday) and five pounds on the light (Wednesday) and medium (Friday) days.

You will discover that at first it is almost impossible to fully recuperate from workout to work out and the used muscles and joints will be constantly inflamed and sore. But if you will persevere past this initial period of physical discomfort you will reach a point where you will most assuredly recuperate from this daily grueling work, and it is at this point that you will really begin to gain!

 

Bench Press Program

How to get the best results from bench press exercise

images (2)Whether you think it’s the king of all exercises or the most overrated movement in the gym, if you look like you work out someone, somewhere, someday is going to ask you “how much ya bench?”. Make sure the answer is always “much more than you” by following these tips for a bigger, better bench press:

  • Shock your chest into growth

I know it’s easy to stay with the routine your comfortable with. Ask yourself this question: “Am I really training out of my comfort zone?” Most people are not. Yes, they train hard but they’re not pushing themselves as hard as they are capable of. So switch your workout up, vary the intensity. Vary the rest between sets. Do supersets. Do 30 pushups at the end of each set. Get the picture?

·         Don’t Forget About Your Feet

There are two main schools of thought when it comes to foot position during benching. Some people like to keep their feet flat on the floor as they feel like they can deliver more leg drive that way. I, however, recommend taking a tip from power lifters by pulling your feet back (towards your hips) and only keeping the balls of your feet on the floor. You can still get leg drive from this position and it puts your back in a nice arch. Just make sure you keep your butt, shoulders and head on the bench at all times and don’t lift the balls of your feet off the floor.

·         Bench press negatives are your friend

If you don’t know what a negative is, it’s the lowering phase of an exercise. In the case of the bench press, it’s lowering the weight to your chest. Negative training involves very heavy weights (up to 1.5 times your 1 rep max) and simply lowering the weight slowly down to your chest and having 2 assistants lift it back up for you. Negative training is highly underestimated and can have a dramatic effect on your upper body strength and your 1 rep max.

·         Get plenty of rest & sleep

This goes hand in hand with my previous tip, and is part of the basics of building muscle. Your muscles repair and grow while you’re sleeping and resting, so getting enough rest and sleep is essential for muscle growth. Get at least 8 hours sleep and plenty of rest between workouts.

Bench Press Program

Bench Press – Technique and Tips

One of the most noticeable parts of the body, the chest is responsible for many arm movements such as throwing, pushing, and hitting. A strong, well-defined chest is the hallmark of a great training program. The major chest muscles are the pectoralis major and pectoralis minor. These strong muscles move the arms across the body and toward the waist. The pecs allow for several different movements, and there are several different ways to strengthen them.

The motion of the bench press resembles an upside-down push-up. This exercise requires a great deal of concentration and arm coordination. Though the free weight version of the bench press is described here, some gyms may have a machine bench press option. It is important that you follow proper technique and start with a weight you can handle. The article focuses on some techniques and tips to perfect your bench press routine.

Lie on the weight bench. Grab the bar, hands shoulder-width or a little wider apart. Keep your feet on the floor. Keep your shoulders, buttocks, and head against the bench at all times. To relieve the pressure on your lower back, it should have a slight arch. You should be able to slide your hand under your lower back. Every time you lower the weight, squeeze your shoulder blades together and pull the bar to your chest,” says Craig Rasmussen, C.S.C.S., a fitness coach at Results Fitness in Santa Clarita, California. This will help you build up energy in your upper body so that you can press the bar up with more force.

Bodybuilding Magazine recommends going through a mental checklist before lifting the barbell from the rack. Assume proper joint alignment by keeping the bar off your chest as you exercise, forming a 90-degree angle with your elbow and shoulder joints so that your upper arms are parallel to the floor. Maintain a proper grip by keeping your wrists directly over your elbows, keeping your forearms perpendicular to the floor. Practice maintaining the solid alignment in your wrists, elbows and shoulders as you lift and lower the bar and ensuring that your upper arm does not drop below parallel.

There are several variations of the bench press and many other chest exercises. Each exercise works the pecs and supporting muscles slightly differently. Remember, specificity requires that you choose exercises that reflect your needs and goals.

Bench Press Program

Bench Press benefits and risks involved

Almost in any fitness gym, bench press is the common exercise that many people perform because of its benefits. Bench Press is an upper body workout which allows you to utilize most of your weight. It is also the ideal exercise to develop your upper body strength. Doing this workout activates many muscles such as shoulders, pectorals, forearms as well as triceps. The main objective of this workout is to develop your chest muscle. In carrying out of the lift, there is also the involvement of stabilizer muscle. This measures the strength of the person.

The bench press works a variety of upper-body muscles, but its focus lies on the pectoralis major muscles of the chest. As such, the bench presses — when performed regularly — lend thickness, muscle definition and strength to the chest area. As a compound exercise, bench presses also engage the deltoids and triceps as synergists, or muscles that help other muscles complete a movement. Additionally, this exercise also works the biceps, which serve as dynamic stabilizers by countering the force of the press. Finally, the bench press engages the rhomboids, rotator cuff and serratus anterior as secondary muscles.

If you are looking for a reliable strength training workout, bench press is the best option. It is the upper body workout which allows you to utilize most of your weight. And if you have developed strength, you can enhance your power utilizing it. Power is your capability to make use of force over a space in the smallest time possible. It is a mixture of strength and speed. Both power and strength are measures of strength.

Aside from being beneficial to your pectoral muscles, bench press benefits your triceps as well as anterior deltoids. Beginners and a lot of intermediates don’t even require performing direct arm workout in order to develop massive pythons. Bench press, when mixed with pulling workouts, develops the entire upper arm.

The positive effects of bench presses don’t end with the muscles and bones. In addition to increasing overall endurance, resistance training exercises such as the bench press lead to a reduction of “bad” cholesterol and an increase in “good” cholesterol levels, according to the American Council on Exercise. Regular weight training helps the body process sugar, leading to a reduced risk of diabetes.

Bench Press Program

Benefits of performing bench-press for men

Almost in any fitness gym, bench press is the common exercise that many people perform because of its benefits. Bench Press is an upper body workout which allows you to utilize most of your weight. It is also the ideal exercise to develop your upper body strength. Doing this workout activates many muscles such as shoulders, pectorals, forearms as well as triceps. The main objective of this workout is to develop your chest muscle. In carrying out of the lift, there is also the involvement of stabilizer muscle. This measures the strength of the person.

The strongest, smartest lifters don’t bench-press with their upper arms 90 degrees from their sides. They tuck their elbows in on the descent to get more power and reduce the risk of shoulder injury. Performing the neutral-grip bench press for eight to 12 weeks will help you get comfortable with the technique. Here are some ideas to perform bench press in the most effective manner –

  • Grab dumbbells and lie back on a bench. Squeeze your shoulder blades down and together and arch your lower back. Position the weights at the sides of your chest with palms facing each other.
  • Press the weights straight overhead, keeping your wrists in the same position.

Pressing with the palms facing each other, rather than pointed toward your feet, will naturally cause you to keep your elbows close. Soon, you’ll do it with the barbell, too. This takes excess pressure off your shoulder joints and increases your mechanical advantage, allowing you to lift significantly more weight.

Bench Press Builds Strength and Power: if you are looking for a reliable strength training workout, bench press is the best option. It is the upper body workout which allows you to utilize most of your weight. And if you have developed strength, you can enhance your power utilizing it. Power is your capability to make use of force over a space in the smallest time possible. It is a mixture of strength and speed. Both power and strength are measures of strength.

The reason that bench press needs the use of your chest, triceps and shoulder is that there are a lot of things going on here. One best bench press benefit is that it helps you lose weight by effectively burning fats around your waist.

For those who are searching for a workout to exercise your upper body, bench press is the best choice. Bench Press benefits all your upper muscle. However, you need to execute it properly to gain its benefits to the fullest.

Bench Press Program

Bench Press Workout

There are numerous number of exercises in the gym and at your home that you can perform and build your muscles, but at some moment of point someone may ask you how many you can bench? Which is not at all for the surprising as bench press workout is the most common exercise for weightlifting. This is an ultimate mode through which you can show others your arms and chest strength.

The bench press builds the muscles of the chest as well as the triceps of the back of the arms and the front detailed shoulder muscles. You can do this exercise with barbells or dumbbells or with a Smith machine, which constrains the path of the barbell and makes the exercise a little easier. Other variations include inclining or declining the bench to emphasize the upper or lower chest muscles.
This is very obvious that just running behind to a bench would not work all the time and trying lifts as much as you can is not going offer you the result which you wish to have. The advantage of bench press is that if you perform it properly and carefully then you can add a significant amount of weight in a relatively short span of time.

Form: When you first start up with the bench press workout then you need to use a right form in order to keep your shoulders strong and experience fewer injuries. So, whenever you are about to lift the weight keep your elbows tucked near your sides and arch your back.

Sets: For much quicker results it is advised to do three sets in repetition for your main exercise once you set for your initial weight which is going to be very challenging initially. When it is doubtful then start up with a little less weight and work on the form and when you start feeling that you are comfortable then start packing some more weight.

Three Times per Week: You want to rest one day between workouts to let your muscles heal and grow stronger. So whether you choose Monday, Wednesday and Friday or Tuesday, Thursday and Saturday you’ll want to do your bench press workout three times per week for maximum effect.

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Phoenix 99226 Power Pro Olympic Bench

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You could be your own instructor. With the help of Power Pro Olympic Bench and some magazines, TV shows, online programs, you can easily develop your abs, biceps etc. Its strong heavy duty 3 inch steel uprights and main frame has made it quite durable and strong equipment. In fact it has been tested with the weight limit of 300 pounds for the bench and 400 pounds for the uprights and 150 pounds for the leg lift.

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This product can offer you complete services that you are being offered in gym sessions. After purchasing this equipment you can make a mini gym at your own house and can perform all the exercises that you were practicing at gym. Its saves your time as well cost too as its a one time investment and in gym you have to pay every month or you have to buy 3-6 months subscription.Also, Olympic Bench can easily fits in any corner of the house.

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