Posts tagged bench press

Strictly Chest Workout

The Strictly Chest Workout Working your chest out is essential for looking good and feeling fit.  It is simple and can significantly make you look bigger if you stick to a strict regime.  Do this workout two times a week and you will soon be much stronger.
Equipment Needed Bench Press (preferable one that can be inclined or declined) and Dumbbells.
Exercises Exercise Information and Tips Rep Information
Push Ups Quick warm up set of push ups to get your blood pumping and to relieve tightness. Complete 1 set of 20 reps.
Standard Bench press Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Rotating Dumbbell Bench Press Almost the same as Standard Bench; however, the dumbbells require extra stabilization effort. Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Decline Bench Press Isolate your lower pecs more than standard bench press. Increase weight by 5 pounds between each set. Complete 3 sets of 16, 14, 12 reps, with 1 minute rest in between.
Dumbbell Flys Stretch out and further work your chest here. Use heavier weight than you normally would with the lower reps. Increase weight by 5 pounds between each set. Complete 3 sets of 8, 6, 4 reps, with 1 minute rest in between.
Incline Bench Press Work yet another different part of the pec (upper pec this time). Increase weight by 5 pounds between each set. Complete 3 sets of 12, 10, 8 reps, with 1 minute rest in between.
Burnout! Go back to Standard Bench, lower the weight significantly from what you normally do, and max out your reps. Complete 2 sets of max reps, with 1 minute rest in between.
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Rotating Dumbbell Bench Press

Rotating Dumbbell Bench Press This exercise is very similar to the standard Bench Press, however because each arm is lifting a separate weight, the whole arm is forced to work harder in order to stabilize the dumbbells.
Description
  1. Lay down on your back on the bench. Hold the dumbbells on your chest with palms facing downwards away from your face.
  2. Flex your chest and extend your arms upward, simultaneously rotating your arms until your arms are fully extended and your palms face towards each other.
  3. Lower the weight back down to your chest while rotating your hands back to the original position.

Alternate Incline Version:

  1. Set the bench at a 45 degree angle and perform the exercise in the exact same manner.
Things to Keep in Mind
  • The advantage of using dumbbells over a standard Olympic bar is the extra work done in stabilization. Therefore focus on keeping good form and keeping good control over the weight to maximize your lift.
Visual Aids

Final Position, Rotating Dumbbell Bench Press
Muscles Works Pectoralis Major (chest), and Triceps Brachii (back of arm).
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Barbell Bench Press

Bench Press Bench press is one of the basic power lifts.  Bench press that is done correctly can be good for any athlete. An increased bench press has been correlated to an increase in speed and body control; which any athlete can benefit from. Many coaches and trainers use the maximum amount an individual can bench as a indicator of their overall strength.
Description
  1. Lay down flat on the bench and grasp the bar with thumbs pointing in. Hands should be slightly wider than shoulder width. (Variations in grip with exist)
  2. Remove the bar from the rack using your upper shoulders and slowly lower the bar towards your chest. The bar should be lowered along the nipple.
  3. After either touching the chest with the bar or coming within an inch, explosively push the bar back up to its original position.

Alternate Incline Version:

  1. Set the bench at a 45 degree upward incline and proceed to complete the exercise as before.

Alternate Decline Version:

  1. Set the bench in a decline position, secure your legs, and proceed to complete the exercise as before.
Things to Keep in Mind
  • Avoid arching your back during any point of this lift, work to keep your shoulder blades pinched together.
  • “Lock” your feet into the ground, use your feet as added stability do not allow your feet to come off the ground.
  • Be sure to keep your abdominal tight and contract for added power.
  • Spotting is very important as large weights are often used. Be sure to have a spotter who can lift the appropriate weight being lifted.
Visual Aids

Muscles Works Pectoralis Major, Clavicular, Anterior Deltoid, Tricep, Brachii, and Biceps Brachii.
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