There are many benefits to working out. Exercise can do wonders for the body if it is done correctly and consistently. This article will focus on a specific kind of workout, the bench press. Read on to find out more about how to properly do a bench press, how to choose a good model for your home and other bench press benefits.
How Is Bench Press Done?
People know that doing bench press can give many benefits, however many are unaware that they may be doing it wrongly. Here is a step-by-step explanation of the proper way to do a bench press.
- Lie down on the bench in a supine position. Make sure your eyes are directly under the bar.
- Put your hands on the bar and grip it well.
- Remove the weights from the bar (this action is also called unracking). Make sure that your arms can properly support the weight or plates that are put on the bar.
- Straighten your arms. Then fold your arms and lower the bar until it almost touches your chest. You have to make sure the bar is lowered to your mid-chest area.
- Lift the bar back up. Make sure that your arms are straight and there is no pain in your elbow and wrist when the bar is lifted. If pain is present, you may be lifting the bar in the wrong position.
- You will have completed one repetition of bench press at this point. Decide how many repetitions and sets you will do based on your workout.
- Place the bar back on the rack after each set.
*It is a good idea to have a spotter present when you lift. Just in case you will suddenly need help.
What Are The Benefits Of Doing Bench Press?
All types of exercise and weight lifting have their benefits if they are done consistently as part of a work out routine. Here is a list of the positive things that can happen in a person’s body if they do the bench press as part of their work out.
Increased Upper-Body Strength
This goes without saying that your upper body will become toned and gain more strength if you incorporate bench press exercises into your work out routine. Your chest muscles will be the muscle group to benefit the most out of doing these exercises. You may feel pain in your chest muscles, but it is all part of it.
Other muscles will benefit too
Your chest muscles will not be the only muscle group to benefit from doing bench press exercises. You will gain strength in your arm muscles and back muscles as well. You will be able to lift things more easily and you will gain stamina when you lift.
You will look great!
It goes without saying that your body will look great as you get more and more ripped because of your lifting habit. You will be able to wear anything you want because you will no longer be conscious of the unwanted flab on your body. Your toned muscles will be a great addition to that summer body you have been wanting to have.
Improved bone health
Many are unaware that you can get better bone health when you do bench presses. The exercise will promote bone health because it uses compound movements that promote healthy bones. Bench presses are being looked at as a possible way to help treat osteoporosis and help the bones regain their natural health. This exercise is not meant for people who have an advanced case of osteoporosis.
What Muscles Are Involved With Doing A Bench Press?
The muscles that are flexed and exercised when a person does a bench press are mainly the muscles in the chest, arms, and upper back. Specifically, the triceps along with the deltoids, traps & back as the secondary muscles to benefit from the exercise.
It is normal to feel pain in these muscles after you perform a bench press. Even people who train regularly still feel pain in the muscles. Some people report feeling pain a few days after doing exercise. This is normal and is referred to as DOMS or delayed onset muscle soreness. The pain and soreness of the muscles are most intense at around the 24th to 72nd hour mark after exercise.
DOMS and muscle soreness is normal, especially for a person who is unaccustomed to doing exercise. In many cases, the pain is what will keep people from going back to the gym and continuing their workout. Do not worry if you feel pain in your muscles. As you continue your exercise routine and do more bench presses as you go consistently do your work out.
How Much Should I Be Able To Bench Press?
Many people think that one should lift the heaviest possible weight for them to reap the most benefits from a bench press. However, this is a very wrong and dangerous notion. How much a person should be able to bench press is relative.
Although there are certain standards of how much weight an average man or woman should be able to bench press, it is not a must for them to bench press that much weight, at least not on the first try. The average weight that an average man should be able to bench press is around 150 pounds. However, it is a good idea to play it by ear and gauge how much you can lift. Do not force yourself to lift weights that are too heavy for you.
What Are The Benefits Of Bench Press?
When a person does the bench press exercise, there are many benefits they can get from this. Doing bench press will strengthen and tone the upper body muscles. A person who does bench press regularly will generally have a strong upper body. Here is a list of the more common and more specific benefits one can get from doing the bench press.
What If I Do A Bench Press Wrongly?
As with any type of exercise done wrongly, you will not be able to attain the maximum benefits from the exercise if you perform it wrongly. On top of this, since your body will be supporting weights as you do bench press exercises, you also stand to get injured if you do not do the exercises correctly.
You need to make sure that you are doing the exercise right to make sure that you are correctly doing the exercise. Not only to reap the benefits later on but also to avoid injury and trauma to your muscles. It is a good idea to ask someone to take a look at if you are doing the bench press in the right way.
If you continually do the exercises wrongly, you will risk throwing out your back and damaging the muscles in your arms. You may also experience a condition known as tennis elbow, which is a condition that affects the elbow if you lift the wrong way. Doing exercises (especially ones that need weights such as bench press) wrongly will not only affect your muscles for a short period. You may not be able to function properly in the long run or may experience pains.
Exercise is a great way for you to lose weight. It may take hard work and some time, but doing regular exercise is the best and healthiest way to lose weight. Coupled with a good diet that you can maintain, you will be able to lose weight and reach your health goals in no time.
However, you have to be careful that you do the exercise properly and you are lifting the right amount of weight for the exercise to be effective and safe. Doing the bench press in the right way will strengthen your muscles as well as give you the toned body you have always dreamed of.
If you ensure that you are doing all the aspects of the bench press right, you will be able to see visible results in the long run. Also, you will have better upper body strength, which is the main goal of the exercise.