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How to Start Bench Press? Technique, Variations and Benefits

How to Start Bench Press? Technique, Variations and Benefits is one of the most famous exercises for chest.

How to Start Bench Press? Technique, Variations and Benefits

How to Start Bench Press? Technique, Variations and Benefits is one of the most famous exercises for chest.

How to Start Bench Press? Technique, Variations and Benefits And build nice sexy chest; we will learn its Proper type, Variations, and Common Mistakes that one does while performing bench press.

How to Start Bench Press? Technique, Variations and Benefits This article is a complete guide to building superior bulky sexy chest muscles. It will give you all information about how to perform this exercise and avoid injuries. This exercise bench press dumbbell or bench press barbell or bench press machine follows the same rules.

Target Muscle Groups: Chest, Shoulders & Triceps

Equipment Needed to perform the Exercise: Weight bench and Barbell, dumbbells, or Smith machine.

Level: Beginner & Intermediate

How to Start Bench Press? Technique, Variations and Benefits

Chest muscles are the prime focus while performing bench press as this exercise builds and shapes our chest muscles very well. The Other muscle groups that get worked out are Triceps and also the front deltoid shoulder muscles.

How to Start Bench Press? Technique, Variations and Benefits

One can perform this exercise at home or at the gym. The equipments required are barbells, dumbbells, or with a Smith machine, the advantage of using a smith machine is it makes the training a bit easier.

While undergoing a strength training program you will be learning the bench press in a right way.

How much weight should a beginner bench press?

Beginners are always advised to perform the exercise initially without weights as this will help them to learn to balance the rod and also will help them to warm up the muscles.

This in turn will help them to perform the exercise in a good form and give them optimum results.

How often to bench press? You can add this to your daily exercise schedule as a part of an upper-body exercise for strength and muscle development.

How to start Bench Press? Bench Press Benefits

The bench press could be a compound exercise that involves the musculus pectoralis of the chest, the anterior deltoids of the shoulder, and also the musculus triceps brachii of the upper arm.

It builds strength moreover as it encourages the growth and redefining of those muscles.

Attaining a well built and sexy body is the desire of every man today moreover regular exercise ensures good muscles build-up and it directly avoids muscle loss at a later age.

It’s a useful and functional exercise that helps you with any daily activities that need pushing or carrying.

The bench press exercise ensures that the muscles  will be restored for all that primarily uses the muscles  while performing activities like  wrestling, climbing, and swimming etc.

As compared to deadlift and squats, the weight bench press can be a competitive raise in the sport of power lifting.

A knowledgeable and experienced bench press coach for private instruction should be consulted if you ought to prepare or train yourself for competition power lifting.

Step-by-Step Directions for How to start Bench Press?

In most of the gyms and home, a regular bench is often used with dumbbells or light-weight barbells

However in most of the high end gym and health clubs we can see the use of the specialized bench press rack.

Or, you’ll be able to use a Smith machine.

Choose suitable weights. Beginners and Intermediates lifting heavy weights should always ensure to seek the help of a “spotter” who stands behind the rack and assists with the bar once you have trouble lifting.

It is very important to avoid any kind of accidents or injuries.

How to Start Bench Press? Technique, Variations and Benefits

BASIC STEPS TO PERFORM THE BENCH PRESS:

1. You should lie flat on the bench that’s placed beneath the rack that holds the bar.

Your eyes should be in the same lines with the front of the barbell rack uprights. Make sure that your butt, shoulders, and head should be flat on the bench with a small (neutral) bend in the spine.

Feet should be flat on the ground and comparatively wide apart.

2. Now, hold the bar together with your thumbs of your closed hand, have an overhand grip, with arms slightly wider than shoulder-width apart.

The angle of the upper arms ought to be at regarding forty-five degrees to the body.

3. Once you are sure of your holding technique lift the Barbell from the rack and stretch your elbows straight just before lowering the bar to the chest at the nipple line.

Be careful and do not attempt to move the bar in an arc from the rack on to the chest position.

However with the Smith machine, you can’t do this; the trail is restricted.

4. While performing the exercise make sure to take a deep breath and lift the bar to on top of the chest by completely stretching your arms.

You should exhale while you push upward and aiming systematically at an identical spot on the ceiling. One should not look at the bar but instead focus on the roof.

5. Now, just return to the start position and repeat the exercise. Three sets of ten reps could be satisfactory in the beginning.

6. To finish the exercise carefully place the bar on the rack from the locked-out position.

Lower the bar to the rack rest once you feel that the racks are uprights. This has to be done step by step.

Never hit the rack rests directly. If you miss, you’ll be able to lose management, which may be dangerous.

How to Start Bench Press? Technique, Variations and Benefits

Common Mistakes while performing Bench Press

Bench pressing can often prove dangerous. Hence one should make sure to be careful and avoid these errors listed below.

How to Start Bench Press? Technique, Variations and Benefits- Low Bar

While unracking or racking the bar one should make sure that the path of the bar isn’t low over the mouth and neck region.

This means that you must move the load “from” and “to” the rack from an arms-extended position and should not bring down too low to across the neck and face.

Grip Width

The grip on the bar should be wide enough to make sure that the elbow joints are a minimum of at 90 degree and also the forearms during a perpendicular plane.

The pectoral muscles are at higher risk of getting injured if your grip is just too broad and your elbows are again flaring out.

Suddenly Locking Elbows

One should be careful to follow all safety recommendations in order to avoid “lock-out” of your elbows.

Always ensure that you don’t lock them out suddenly or explosively.

Position of the Thumb

The thumbs should be placed beneath the bar and across the top of the fingers. This ensures that one has an overhand handgrip.

The thumbs should not be placed behind the bar or even fastened below the fingers.

Do not push your head into the bench

For stability one should always keep their head flat on the bench and feet flat on the ground.

Make sure you do not push your head into the bench to help the lift; instead make sure to fix up the neck muscles.

Upraised Butts and Arched Back

While lying on the bench make sure to place your buttocks flat on the bench.

Do not copy or follow any power lifter methods of keeping your back curved to such an extent that your buttocks start the bench. It may lead to low back pain.

How to Start Bench Press? Technique, Variations and Benefits

Modifications and Variations that one can follow

Do you need a Modification or Variation?

In case your are short heighted and your legs fail to touch the ground then make sure you use blocks or weight plates just below your feet to add up to the height instead to placing your legs on the bench in the folded manner as this would further reduce stability.

And in case you have got any issues regarding your shoulder joint stability then make sure you do not lower the bar to its highest part of your arm falls much below parallel.

Are you ready for a Challenge?

Once you are confident and able to perform the bench press safely with propriety for three sets of 10 reps, you can start adding weights and perform the exercise.

You can keep a timetable and each week, you can add 2.5 pounds to each side of the barbell (This makes a total addition of 5 pounds per week).

Don’t add a lot of weights till you can raise that weight with perfectly with an acceptable form.

Variations

It means incline bench press or decline bench press the bench to perform optimum workout for the upper or lower chest muscles.

Lifting from an Incline position emphasizes the anterior deltoids of the shoulder.

Similarly, when you lift from a decline emphasizes the musculus pectoralis.

Once you become a master and perfect and experienced with the bench press, you’ll be able to use the various grip forms for various effects.

A relatively wider grip can increase the utilization of the pectorals.

A narrower grip can increase the utilization of the triceps muscle.

How to Start Bench Press? Technique, Variations and Benefits

Safety and Precautions

Incase you have had any injury to your shoulders; you must avoid the bench press.

And if you feel any shoulder pain while performing  the bench press, replace the weights and finish the exercise.

It’s also smart to use an influence rack that has bars on either facet set at the extent of your chest.

If your raise fails, the bars can stop the weight from crushing your chest.

Now, Lets quickly see the prominent features of the equipments that you would need to perform the bench press.

Required Equipment for Bench Press

The Equipments needed are as follows

  1. Bench
  2. Barbell
  3. Weights
  4. Smith machine

Bench:

How to Start Bench Press? Technique, Variations and Benefits

An ideal bench should have the following features

  • Can be used for incline, decline and flat bench press
  • Comes in box packing
  • Weight capacity 250 kg (including user weight)
  • Material: Blend
  • In-Box Contents: 1 3-in-1 Weight Bench
  • Country of Origin: India
  • No Batteries included
  • Frame material used should be of alloy steel
  • Material Type should be blended

We can find many options online from many well known manufactures and sports equipments dealers.

Barbell

How to Start Bench Press? Technique, Variations and Benefits

The Barbell should have high tensile strength with moderate flex making it a great performance bar.

Barbell should be the ultimate performance bar.

It should be functional for cross training, olympic and powerlifting training, flexible and stiff making it ideal for snatches, cleans, bench presses, squats, deadlifts, etc.

The chrome sleeves should rotate freely on self-lubricating brass alloy bushings and should be secured to the bar using a dual snap ring system.

This system should be designed to ensure the sleeves never detach from the shaft.

One should take a couple of minutes to protect their investment by wiping down their bar regularly with a light coat of WD-40 or a 3-in-1 oil.

Bar Material used should be heated alloy steel shaft; Chrome sleeves – Shaft Coating: Chrome – Sleeve Rotation: Brass bushings with dual snap ring system – Diameter: 28 mm

Barbell Bars should be atleast 2 Inch Thick Sleeve with Spring Collars of 4′, 5′, 6′, 7′ & 4′ EZ Curl Rod Brass Bushing and Needle Bearing with Spring Collars (Imported).

  • Length of Barbell should be a minimum of 47″ & Weight of Rod be 10.5 kg. Length of Weight section sleeves is around 7 Inches.
  • Should be suitable for All 2″ Olympic Weight Plates / Discs. Knife knurling on sleeves.
  • Weight Capacity of Bar should be a minimum of 140 Kg
  • Brass bushings and 4 needle bearing with dual snap ring system
  • Free 2 Quick Release Olympic Rod Spring Collars

Weights

How to Start Bench Press? Technique, Variations and Benefits

One should use a range of weights starting from lowest to highest as they progress.

These are the plates that need to be added to both sides of the barbell to have equal variation.

Now a day’s these weights come in various material right from metal to pvc etc

Salient features of readily available weights on Amazon

  • 20kg of PVC weight (2kg x 2 = 4kg plus 3kg x 2 = 6kg plus 5kg x 2 = 10kg)
  • Highly durable and long lasting
  • A perfect muscle builder
  • In-Box Contents: 2Kg 2 Weight Plates, 3Kg 2 Weight Plates and 5Kg 2 Weight Plates

Smith Machines

How to Start Bench Press? Technique, Variations and Benefits

The Series 7 Smith Machine is set to a 7-degree reversed pitch.

This Series 7 smith machine allows all natural upper and lower body movements for maximum muscle interaction.

This feature is not found in the traditional Smith Machine.

User safety is provided by 20 cross-member lock-out points that are accessible with a simple 15-degree rotation of the bar, eliminating the need for a spotter.

For those exercises that demand free-weight movement, the 14-position gun rack with 17″ extra heavy-duty safeties is also set to a 7-degree reversed pitch providing convenient lift-off points and predictable racking.

Also along with these equipments one should take proper care of the diet and nutrition and hence we strongly recommend having a look at various multivitamin supplements that we recommend them to get the best exercise results.

Work Hard and Stay Fit

We also look forward to know about your experiences and inspiring stories that may benefit our readers and motivate them So please feel free to drop in a line  for us

Cheers!!!

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