One of the most popular gym exercises that both men and women do is the bench press. It is basically done lying down on a bench and lifting weights off your chest. This exercise aims to work out the chest area particularly the pectorals. If you do this the right way, your muscles in this area will firm up and become more developed.
You should definitely include bench press as a part of your regular workout. Not only will your muscles develop quickly but you will also gain upper body strength as you continue to do this type of exercise. However, it is also essential that you know how to do this right. Once you know the right way of lifting weight this way, you will be able to maximize the benefits of this exercise routine as well as avoid many injuries.
Here are some basic element of how to bench press:
Warm-up – Your warm-up exercises are very important to avoid injuries. Try to run the treadmill prior to lifting weights. This will give time for your muscles to get used to the strenuous activity and ease you into the more gruesome exercise routine. It is also advisable to stretch your muscles prior to lifting weights. Not only does this help you avoid injuries but it helps you gain more strength and agility as well as increase your flexibility.
Positioning – Make sure that you are lying in a flat and cushioned bench or surface. You can use inclined benches or a flat bench for your workout. Your upper body should be flat and straight against the bench and your lower body bent with your feet on the floor. Position your hands at least one ruler apart from each other on the metal rod that holds the two weights together. Grip the rod firmly.
Breathing – You should learn the proper breathing when you do this bench press. Exhale through your mouth as you release the weights from its hold and inhale through your nose as you put it back. As you exhale, feel your muscles contract and make sure that you follow this pattern as you continue to work out your pectorals.
Repetitions – You should decide with your trainer how many reps and how many sets you need to make. Reps are the number of repetitions you need to make, while a set is when you have completed all the repetitions. You can choose how many sets you need to make and you can also rest in between these sets. It is advisable to start with 3 sets of 10 reps especially if this is the first time you are working out. You can increase the number of reps and sets as you continue to workout.
Weights – Some begin with just the handle bar as a starter. It is weighty enough as it is but you can add a couple of pounds if this is too light for you. The idea is to add more weights as you go along. Do not put too much if you are just starting out with your bench press routine because you might injure yourself or strain your muscles too much.