Bench Press 101
100% Hardcore Truth
By Chris Walker Fitness Professional
If you're just starting out with your bench press or if you want to go back to the basics read the following below!
The three forms of bench presses are the supine, incline, and decline bench press. Supine is the traditional flat barbell bench press. The incline is an angle it moves up words and decline is it an angle that moves downwards. Pushing the weight at different angles develops different sections of the chest as well as places secondary stress on different body parts. While most people only perform the flat bench press, it is a much better idea to utilize all three angles. This will create a more symmetric shape to your upper body. Also, it is important to use dumbbells as well as barbells. This is because dumbbells can be lowered below the chest level since there is no bat bouncing on the chest. As such, this extended range of motion allows the lower muscles of the chest area are hit through dumbbell use.
It is also important to use a spotter when performing a barbell bench press. This is for safety reasons because if you are unable to hold up the weight the bar could come crashing down on your chest. This could create a serious injury to the sternum. So, unless you are lifting a weight that is easy to manage it would be best to stick with a spotting partner. The alternative would be to use a piece of equipment known as a Smith machine. The Smith machine is designed with a built in safety latch that will keep the weight from falling if you are unable to maintain the lift.
Contrary to popular belief you do not have to lift weights excessively in order to achieve results. Instead, if you lift one or two days a week consistently with and emphasis on resting your muscles as opposed our training them you will discover a number of amazing gains in your barbell bench press routine. This will be the best course of action to take if you're looking to develop a strong and well defined chest area.
Chris Walker is the founder of chriswalkerfitnessmaniac.com located in Kitchener, Ontario. Chris is a certified fitness trainer, (CFT) and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made TV appearances on Global Television and is a published author. Chris produces a book that he gives to all readers titled, "New Body", everything you need to transform your body.
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Bench Press 101
