The bench press is one of the most popular weight lifting exercises and it is seen by many as the true test of upper body strength. Bench pressing is a compound exercise, which means it works many upper body muscle groups like the triceps, shoulders and especially the muscles of the chest. By using proper technique, you can build your pectoral muscles in the chest by bench pressing.
About Bench Press
Bench presses are performed by lying on a bench and lowering a weighted bar to your chest, touching your chest and then pushing the bar back up to the starting position. According to The Athletic Advisor, the bench press strengthens the triceps, the anterior and middle deltoids, the pectoralis major and minor and the wrist flexors. In addition, the rotator cuff and biceps muscles work as shoulder stabilizers and are slightly strengthened by bench pressing.
Proper Form
Proper form is important in the bench press, because improper technique can lead to injury. Grips can be tweaked to work different parts of the chest. In a standard bench press, you grip the bar with your hands straight and position them about shoulder-width apart. At the bottom of the lift, when the bar is at your chest, your hands should be as close to vertical as possible. This means that your forearms will not be bent or leaning toward one side; bodybuilding.com notes that this way your power goes into pushing the bar straight up. Move the weight with steady, even movements; never bounce the weight off your chest. The bar should take a slight backwards arc as you press it up on a path from your lower rib cage to finish over your face.
Variations in Training Methods
There are several ways you can add variation to your bench-press routine. To train for size and power, bench press with heavy weights and perform low numbers of repetitions. For example, pick a weight that you can only perform three to six reps with and complete three sets with that weight. To train for endurance and tone, use lighter weights and perform more repetitions. Remember that regardless of the weight, it is important to use proper form on every set.
Incline and Decline Presses
Incline and decline presses are forms of bench presses that move the bench to an angle to emphasize different parts of the chest muscles. Incline bench presses focus on the upper pectorals and anterior deltoids, while decline presses work the lower pectorals. Incline presses are performed by moving the bench to an incline position of up to 45 degrees; most benches have a few different incline angles available. Because you will be sitting higher at an incline, you will not be able to use weights that are as heavy on the incline press. Decline presses are performed by setting the bench to a decline position, and most weight benches only allow one decline setting. The decline press tilts you back and closer to the ground, but most people are still able to decline as much weight as they bench press.
Other Bench Press Variations
The Athletic Advisor notes that you can use a close grip bench press to accentuate the inner pectoral muscles. Close-grip bench presses are performed like normal bench presses, except you position your hands as close together as you can. The reverse-grip bench press is used to work the outer pectoral muscles more. Athletic Advisor also mentions using the lockout method, which is a pause at the chest level. This advanced move causes maximum muscle recruitment for maximum strength gains.
Member Comments