Bench workout routines include the use of a flat, incline or decline bench. Barbell bench-press routines are best for lifting very heavy weights while dumbbell bench press routines add variety to your upper body workout. Bench-press workouts engage primarily your pectoral muscles with assistance from your triceps and deltoids. Ensure your head, shoulders, lower back and buttocks are on the bench. Your feet must be flat on the floor or on the bench if you are short.
Types
There are three types of bench press routines. Use a bench press workout to build upper body endurance, increase upper body mass or build your upper body strength.
Features
Bench-press routines typically begin with a flat barbell or flat dumbbell bench exercise. To build upper body endurance, utilize primarily three sets of 15 to 20 repetitions. Workouts to build larger pectoral muscles include four to six sets of mostly six to 12 repetitions. If your goal is to increase your upper body strength, do six sets of up to five repetitions per set.
Time Frames
Bench-press workouts for muscular endurance require minimal rest between sets and can therefore be done within 30 to 45 minutes. Routines focusing on increasing the size of your chest muscles entail one to two minutes of rest between sets and may last as long as one hour and 30 minutes. Bench press strength-training routines may go as long as two hours because you must rest for four to five minutes between sets.
Benefits
A barbell or dumbbell bench-press workout incorporates several compound, multi-joint, free-weight exercises including barbell presses, dumbbell presses and dumbbell flies. This means you utilize more muscle groups and joints to perform a bench workout routine compared to a routine utilizing the cable fly, pec-deck or chest press machines. Free weights require you to engage abdominal and lower back muscles to stabilize your body on the bench. Bench workout routines are also effective for increasing the number of calories you burn and improving your capacity to do push-ups.
Warnings
If you are doing a bench routine to increase your muscle mass and strength, enlist the help of a training partner or spotter to reduce your risk of dropping the barbell or dumbbells on your chest. Or, use a squat rack with the safety bars at your chest level to catch the barbell in case you cannot press the barbell back up.
References
- American College of Sports Medicine: Progression Models in Resistance Training for Adults
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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