1. Mass Muscle Builder
The bench press is one of the most effective mass building workouts. It gives your pectorals, triceps and even abdominal muscle groups a run for their money. For a complete upper body workout, the bench press is a must in your exercise routine. Care must be taken to perform this workout properly and in good form to avoid injury.
2. Good Form, Good Results; Bad Form, Injury
Getting the most out of bodybuilding requires much focus and strict adherence to proper form and technique. This is very true with the bench press; bad form and technique can cause injury that will put you on the sidelines for months. Good form means that your back is flat on the bench and your feet flat on the floor. Do not arch your back or bring your buttocks up off the bench for leverage. This is just asking for back problems. When you perform the lift, some will say that your elbows should be out 90 degrees in order to maximize the workload on your pecs. While this is true, it also creates havoc on your shoulders and rotators. Your joints will pay you back mercilessly years down the road. Keep your elbows out 45 degrees for proper form.
3. Hand Position is (Almost) Everything
The bench press can be performed using a standard barbell or alternatively, dumbbells. When using the barbell, where you place your hands determines which muscle group will be put under fire. Hands close together will tear into the triceps much more than the pectorals. A normal shoulder-width-apart grip is the meat and potatoes of the bench press. You'll use your pectorals and your triceps simultaneously and will thus be able to lift your maximum weight. Ultra-wide grips will put the focus almost exclusively on your pecs and will be extremely difficult to lift heavy.
4. Head's Up
To change up your routine and give your muscles quite a shock, try an incline bench press. Raise the head of the bench to a 45 degree incline. Sit under the barbell so that it is just about level with your chin. It will be difficult to lift very heavy and your shoulders will get fatigued pretty fast. This work out will make your upper pecs explode in both pain and growth.
5. Head's Down
If you think you've mastered the flat bench and the incline bench and need a new challenge, the decline bench press is for you. This is one nasty and quite painful workout. It is also very awkward to perform. This painful workout will square off and flatten those lower pectoral muscles. Simply lower your flat bench to a 45 degree decline. It helps if your bench also has a leg curl attachment so you can anchor your feet and prevent you from sliding down the bench. Position yourself so that the barbell is even or across your neck and lift from here. You'll get a lot out of this workout, especially pain.
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