Yes, your bench press is calculated by summing the weight of the barbell and the plates you are loading onto it. Make sure you follow proper protocol regarding safety and form when performing this exercise. The bench press exercise is used to improve muscular strength, endurance or the size of the pectoral and triceps muscles. Before weight training, warm-up with five to 10 minutes of light cardiovascular activity to improve circulation to the skeletal muscles.
Equipment
To perform this exercise, you will need proper equipment which consists of a flat bench, a barbell, and weight plates ranging from 2.5 to 45 pounds each. Most gyms have bench press racks in the free weight section. Purchasing this equipment for your home may cost anywhere from $150 used to $1,000 new.
Using a Spotter
Bench pressing without a spotter can lead to serious injury or death should your muscles fail midway through a repetition. It is prudent to use a spotter. S/he stands behind the bench press rack and places both hands on the barbell, one overhand and one underhand. The spotter uses light assistance to help the lifter guide the weight on and off the rack during a set. The spotter will also be available and ready to use more force should the lifter need help with the final repetition.
Mastering the Form
The key to good form is to practice the exercise with a weight that is not too heavy first, and gradually increase poundage. There is no standard for barbell weight, but most gyms stock bars that weigh 20 kilograms or 44 pounds. The bar counts toward the total weight of your bench press and is an appropriate weight to begin practicing form. Lie on the bench and grip the bar about one fist's distance outside of shoulder width on each side. Ensure that your spotter is ready to assist. Lift the bar off of the rack and guide it forward so that the middle of the bar hovers directly above your sternum, or breastbone. This is the start position. Slowly lower the bar about an inch from your sternum and squeeze the muscles in the chest to return the bar to the start position. Practice 15 repetitions for good form and return the barbell to the rack.
How Much Weight Should I Use?
Once you feel confident with your form, you can begin adding weight to the bar, making sure to load the same amount on each side. For example, placing a 25-pound weight plate on each side totals about 94 pounds; that's two 25-pound weight plates plus a 44-pound barbell. The goal for each set is to use a weight that fatigues your muscles within a repetition range. If you are training for muscular strength, perform three to five sets of four to six repetitions. If your goal is muscular endurance, complete three to six sets of 12 to 15 repetitions. For size, perform three to 10 sets of eight to 12 repetitions.
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