1. Get a Bench Buddy
In weight lifting, a bench buddy, or spotter, works to keep you safe while you lift. When you try to exceed the amount of weight you know you can press, a spotter helps with the weight in case your muscles fatigue too quickly and you find you can't return the weight to its resting place. Some bench press machines have spotter sections or stands, which line the support bars and provide resting places in the event you can't return the weight to the top and you don't have a bench buddy to help.
2. Adjust Your Workout for Better Results
Most lifters consider any machine with a padded bench to be a bench press machine. Benches may lay flat, incline or decline to provide a variety of exercise positions to work your upper body. An adjustable bench press, like the CAP Barbell bench press machine, allows you to change the position of the bench and often the barbell height to fit the length of your arms. Not only does it improve your workout to be in the correct position, it also provides additional safety by reducing the chance of injury.
3. Sculpt Your Chest Muscles
The bench press machine known as the Smith Press counterweights the bar, which lets you lift more weight without a spotter. A twist motion locks and unlocks the bar to prevent the weight from cashing onto your chest. By adding weight to the bench press, you build chest muscles and increase your strength. On a Smith Press, you can move the bench out of the way and use the machine for a variety of lifts, including squats or shoulder presses.
4. Find the Perfect Position
You must center the bench from side-to-side on machines with movable benches. If you can adjust the height, set the bench so your extended arms reach the bar without strain. Center your body on the machine so the bench cushions your shoulders and allows a full range of motion. When the bar comes down, it should cross the middle of your chest near your pectoral muscles.
5. Use a Bench Press Chart as a Guide
Bench press charts calculate lift weight based on your body weight and experience level. For example, an adult male who weighs 114 pounds should be able to lift 84 pounds of weight without lifting experience and 222 pounds with elite experience. Another type of chart, the 1-Rep Max, takes the amount of weight you lift and the number of times you lift it to determine the maximum amount of weight you can lift for 1 rep. Keep in mind that all charts provide nothing more than a general guideline.
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