Doing a Bench Press the Right Way
03.05.10
A bench press is a very basic and especially common strength building exercise. The real purpose of practicing a bench press – besides merely the bragging rights – is to increase strength in your deltoid muscles in addition to your triceps. Quite a few other upper body muscles are involved in the course of this exercise, but those two sections benefit the most by doing this specific exercise. A great bench to look into is the Powertec WB-LS Workbench Leverage Gym.
The correct manner of accomplishing a bench press is comprised of a few basic movements, but there are some more issues which the weightlifter ought to keep in mind if you want to not cause muscle damage. You should begin lying supine on the bench, and rest your feet flat on the floor. The barbell ought to be suspended on pins above you. You will need to squeeze your shoulder blades together in order to focus on the proper muscles to do this exercise. After that, grip the bar setting the hands the same distance from the center, and put your elbows right below your wrists. Take hold of the barbell, lower it slowly to your chest, then pause and press it back up. Lift the bar up until your arms get straight and locked, then lower the bar again. Redo the movements as needed, then re-rack the bar on the pins with your arms straight.
The apparatus called for to carry out bench presses is as basic as the exercise itself. A barbell along with the normal assortment of weighted discs is a sensible beginning. Next, you should get an upright support bench. A universal bench by itself won’t work, since you will require a solid rack on which to hang a heavy barbell. Possibly the most vital part of equipment to have for bench pressing should be a spotter. That is a person whose job it is to ensure you don’t land several hundred pounds of weight on your chest. You can get great results on the Powertec WB-LS Workbench Leverage Gym.
On the subject of safety, there are three main ways to prevent hurting yourself as you are doing a bench press. The first approach is simply to be sensible. Never bench press more pounds than you should. You’ll realize pretty quickly if you are about to do that, and at that point your spotter becomes especially handy. The second point is to ensure that your position is stable. No section of your body needs to be unsupported, and there must be no potential for tilting sideways. Having your feet solid on the floor, your butt against the bench and lifting a barbell and not two dumbbells should keep you out of trouble. Finally, don’t “bounce” the bar off of your sternum at the lowest point of the movement. Your rib cage is not designed for that type of excitement.
A bench press has become an especially widely practiced gym exercise, and as a result the one which causes the majority of injuries. Bench presses enable your chest and arms to lift the biggest load of weight, so a bench press could be a effective strength training exercise as well as a fantastic incentive. Bragging rights is a rather worthwhile motivator, too.
Tags: dumbbells, exercise, exercise equipment, fitness, health, home gyms, strength training