Many enthusiastic bodybuilders will tell you that, for any strength-training program, one of the best exercises to build your muscles is the bench press.
This type of weight-training exercise is known to strengthen various muscles such as the pectorals, chest, triceps, biceps and shoulders. It’s one of the most effective types of strength training, and is usually supplemented with workout products which can be purchased from 120kgs.com for the best results.
Some of the common types of bench press exercises that can make the strength-training program more fun and entertaining are dumbbell bench press, incline dumbbell bench press, decline barbell bench press, cross-grip bench press, reverse grip bench press, smith machine bench press, and incline barbell bench press.
How to Bench Press
The primary equipment needed for bench pressing is an adjustable bench, wrist wraps, weights, a rod bar and a weight-lifting belt. For the proper bench press, the key points to note are how to position your body, grip the bar rod, position your feet, arch your back and unrack the bar.
Lie on your back on the bench, then lift your chest and squeeze your shoulder blades. Ensure that you feel some tightness in your upper back.
Gripping the Bar Rod
Ensure that your arms are slightly wider than shoulder width, then grab the rod on its ring marks.Keeping your wrists straight, hold the bar in the base of your palms with a full grip. Note that if the shoulder width is too narrow, then more concentration will be on the triceps as opposed to the pectorals. On the other hand, if the shoulder width is too wide, the range of motion will be minimized, making the exercise ineffective.
Positioning Your Feet
Plant your feet firmly on the ground where you feel more comfortable and stable. During a bench press, it is essential to place your feet correctly, to stabilize your upper body and keep your shoulder blades positioned properly on the bench, to allow you to lift heavier loads.
Arching Your Back
Lift your chest upwards and outwards, and ensure your feet are apart to maintain a natural arch. By doing this, you prevent your back from being flat on the bench, and also prevent your butt from floating above the bench.
Unracking the Bar Rod
Breathe in, then unrack the bar by locking your elbows out to remove the bar off the hooks. Move the bar horizontally until it’s directly over your shoulders, then straighten your arms.
Lowering the Bar
Gently lower the bar to your chest while tucking your elbows at an angle of 75 degrees. While doing this, try to hold your breath and ensure your forearms are vertical.
Benefits of the Bench Press Exercise
Here are some of the significant benefits to bench pressing.
Improves Your Bone Density
Bench pressing stimulates bone cells into producing bone tissues in your arms, hands, shoulders and chest, all of which are involved in this exercise.
Increases Your Power
Bench press exercises strengthen your upper body, which increases your power.
Strengthens Your Muscles
The bench press is a type of strength-training exercise that builds your body muscles. This increases muscle mass, hence giving you more strength.