Performing a good bench press workout has always been a primary concern not only for power lifters but also for every average gym buff. Bench presses, in its many variations, target the chest muscles or the pectorals. Nearby musculature are also stimulated as stabilizers or synergists. A strong chest doesn’t only look good, it also helps in improving performance in many sports such as football, basketball, volleyball and hockey. Athletes are now realizing the importance of a good press in their sports.
Properly doing a bench press may require some instructions from an expert. The wrong execution can result injury or development of weak spots. Technique is major concern if you want to maximize the effects of a bench press and prevent any injury.
A bench press workout is made up of a series of chest press exercises that focuses on your chest muscles. A good bench press workout starts with selecting the proper weight suitable for you. If you know you’re 1RM, load about 30 to 60 percent of your maximum. If you don’t know what a 1RM is, a fitness trainer at a local gym can help you with the information. If they have the chart, then you can easily determine your 1RM. A 1RM or 1 repetition maximum is the maximum weight you can press with one repetition. This is a measure of your performance and chest strength. At 30 percent of your 1RM, try doing more than 15 repetitions. Decrease the number of repetitions as your load goes up. At 60%, around 6 to 8 may be sufficient. Doing more repetitions on a lighter weight improves muscles tone, while a heavier weight with fewer repetitions builds muscles mass.
After you have selected the weight, it’s time to select which exercises you are to perform. Bench presses are usually classified into three: the flat, inclined and declined. An inclined bench press means the head is higher than the waist. Flat presses are the most common in which the head and waist are level with each other. The inclined and flat bench press targets the upper and middle chest, developing the upper two-thirds of the pectorals. The declined bench press, in which the waist is higher than the shoulders, takes care of the lower third. It is suggested that you take time to perform all three types for an even development of the chest muscles.
A bench press takes the same specific form, regardless of which type is executed. A barbell or dumbbell is held by the hands and you lay on the bench, the back flat against it. Earn greater stability by keeping your feet firmly to the ground and your buttocks always in contact with the bench. The load is brought as high as possible without locking the elbows. The arms must remain perpendicular to the body and should not move backward or forward. Then the weights are lowered down to the starting position to complete the movement. At all times, the execution must be slow and well controlled.
