Do you want to enlarge chest muscles? What about your skinny arms? Bench pressing can work these areas and you'll start to see results quickly, as long as you remember to rest between your training sessions. In addition to the pectoralis major (large chest muscle), the bench press works the anterior and medial deltoids (upper and middle shoulders), as well as the triceps.
Step
Method 1 of 2: Mastering the Standard Bench Press
Step 1. Begin by lying on a bench, in a natural, relaxed posture
Make sure you don't put your shoulders in an uncomfortable position. Follow the natural curve of your spine. Don't flatten your lower back on the chair, but make sure you don't bend it too much either. Choose a comfortable and natural position.
- Feet should be on the ground, shoulder-width apart, and both shoulders should touch the bench.
- Don't lift on a "soft bench" if you are a heavy lifter. When the weight of the bar and weight, which is more than 90 kilos, is added to the weight of your upper body, both shoulders will sink into the bench and you could injure your neck. Most people don't lift heavy weights, so the bench is soft. However, these benches can only be used as seats to rest between sets.
- Choose the right bench and according to the width of the shoulders. A narrow bench is unstable, and a wide bench makes it difficult for the upper arms to bend.
Step 2. Extend your arms to either side of your body, then bend your elbows, and grasp the lifting bar with your hands
Position at a distance of shoulder width apart.
The position of your hands will determine the muscle group to be trained. Widen the grip to increase the amount of chest muscles used, and narrow it to add triceps engagement. For a standard bench press, perform a normal grip
Step 3. Start the warm-up with just the weight of the pole
Lift the bar off the rack and place it just above the center of your chest. Inhale as you lower it down, gently touching the chest - at the center of the sternum - with the pole. Don't bounce the bar off your chest, as this can cause serious injury and get into poor posture. Begin to exhale as you push the bar back up and away from your body. Extend your hand to the maximum. Repeat eight times for your first set.
- Use posts that are slightly flexible but not "elastic". Poles that are too stiff are uncomfortable to lift. All posts are metal and hard, but a slightly flexible post will be better for your joints. The shopkeeper can provide a bar that matches your body weight, based on the body weight formula and bench press. Normally, a beginner or intermediate lifter would not lift more than his body weight plus 50%.
- Check your target when selecting the pole. To set a personal or national record or whatever, use a pole with a diameter of 2.7 cm. If you don't care about the record, go for a thicker pole that doesn't sink as much in your hand and is more comfortable. Thicker masts increase lift distance and decrease their number. An increase in diameter of 0.125 or 0.0625 cm will make a significant difference in taste and stability.
Step 4. Return the post to the rack and add weight
The pole itself weighs about 20 kg. Add 2.2 to 4.5 kilos at a time until you find the right weight.
- Be careful if you are tall. Tall people with wide body spans should be careful not to injure their hands when placing the posts back on their racks. The lift bench is made for someone who is quite tall (180 cm, and not someone who is 200 cm tall). Such people should not use a very wide grip. This can result in injury to the wrist, resulting in damage to the joint. For them, a way of holding that is too narrow or wide can injure the wrist.
- Avoid holding without thumb. If the pole slips out of your hand, it will be dangerous. When assisted by another person or with tools, this way of holding is not too dangerous, but the assistive device must be very solid. This method is lighter on the wrist and delivers more power to the bar (you can lift more weight). Use chalk in both grips. There are some people who can perform lifts without their thumbs, regardless of the possible danger.
Step 5. Make sure you are assisted when you lift weights
You certainly don't want the pole to fall. You'll also want to make the most of it and be able to survive when you're no longer able to lift the pole. A friend will help you put the pole back into place after you finish your last lift.
Step 6. Lift the bar up, slowly lower it over your sternum, and kick it up again
Pay attention to your posture as you add weight. When the weight is heavier, you're more likely to bend your wrists, bounce weights against your chest, and perform other "forbidden" actions. You'll gain more muscle and strength if you stay in the correct posture in light lifts rather than lifting heavier weights the wrong way.
Heavy lifters typically do 8 to 12 reps and 3 to 6 sets (one set is the maximum number of reps)
Step 7. Drink plenty of water and rest for two minutes between each set
Water will help keep your body hydrated and your muscles functioning at high capacity, resulting in better results from your workout.
Step 8. Adjust the rest time to your circumstances
Some guidelines state that the ideal rest period is 90 to 120 seconds between each set. While this may be a good general guide to increasing muscle mass, it may not necessarily be ideal for you personally. Don't skip 2-3 minutes, but don't force yourself to lift without getting enough rest either.
If your main goal is to build muscle and body mass, shock your body. How to do it depends on you. You can shorten rest periods, add weights, do supersets, etc. As long as you force your body to work hard, you will feel the difference
Method 2 of 2: Getting More Results
Step 1. Practice your technique
We've said it before, and now we're repeating it one more time. Poor posture and excessive weight can't make you able to lift more weight; but correct posture and lighter weights will do. Here are some things you should pay attention to when doing the bench press:
- Squeeze the pole to activate your triceps. This will allow you to lift more weight.
- Use both feet as a solid base. Think of it as driving your back trapped in the bench, to provide a foundation for your chest and arms.
- Lift the pole up and pull it down in a straight line. If lifting causes you to vibrate back and forth, the load is too heavy. Use lighter weights and practice proper posture.
Step 2. Work your triceps and back muscles
All muscles in the body are interconnected. This means you have to pay attention to your triceps and back muscles to be able to build chest muscles through the bench press to the maximum. The main reason why some people stop at a certain weight is that they forget to work their triceps, which is actually useful in strengthening the bench press.
- To work the triceps, hold the bar in a narrower position. Also, try working your triceps with dips, skullcrusher, and overhand cable extensions.
- To work your upper back, do a barbell row which is the opposite of a bench press. With good posture, this exercise will significantly strengthen your back.
Step 3. Eat healthier and more food to increase muscle mass
The secret is simple: practice and have the right diet. Measure your weight and multiply by 36. This is the number of calories you should consume throughout the day. Also remember to balance protein, carbohydrates, and fat. Eat protein as much as 25-40% of calories; 15-40% fat from calories; and 35-45% carbohydrates from calories.
Step 4. Make sure both arms have equal strength
If you've ever seen other people bench press, then you've probably noticed that most people are stronger in one hand - usually on their dominant side. This can prevent many people from increasing the weight of the lift, so lift only as much as your hands will allow. To find a solution, work the weaker side of your hand more than usual. When both hands are strong enough to work together to lift a balanced weight, your bench press will improve.
Step 5. Use variations to work your chest muscles
If the only exercise you do is the bench press, your body will quickly notice and assimilate it. You should do other types of exercises to improve your bench press. Try it in a variety of different weights. Even a slight difference can lead to drastic results. Here are some additional exercises you can try to get the most out of your bench press:
- Dumbbell flyes
- Barbell incline/decline
- push ups
- Chest press (incline or regular)
- Cable extension
Tips
- Breathing properly is important. Inhale when lowering the bar, exhale when you raise it. You might think of exhaling as an "exertion" to help you.
- If you lower the bar to touch the bottom of your ribs, you'll be working your lower chest muscles.
- A wider than normal grip will target the outer portion of your pectoralis major muscle.
- For your first set, warm up with much lighter weights or 10-15 push ups, this will prepare your muscles for the workout.
- Try increasing the weight between sets, in the amount of between 4.5-9 pounds for each set, so that your muscles will develop. Keep track of your progress and try adding weights every two weeks if you can afford it.
- If you lower the bar to the center of your chest, you will target the pectoral muscles in the center of your chest.
- A narrower grip will target the middle of the pectoralis major muscle.
- The recommended number of bench presses is once per week for beginners, or twice for experts and intermediate lifters. While doing this, do 3 or 4 sets of 5-8 reps each.
- Spreading your arms too wide will work your back muscles and not your chest. Placing your hands closer to each other will work your inner chest muscles.
- Try aligning the bar with the bottom of your breastbone as you lower it, just below your chest muscles.
- Do a dumbbell bench press (using a barbell) if you can't find someone to help you. There's nothing worse than being trapped under the post after finishing a set.
- To build chest muscles more effectively, try bench press inclined. You'll be in a 45-degree angle on a bench, and your upper chest muscles will be better isolated. This exercise will give faster results than using a traditional bench. Try using a lighter weight than usual.
- Make sure you stay hydrated. Drink water or Gatorade, not soda.
- Know that this is only one of many bodybuilding exercises and that you also need to work your abs, back, arms and legs for optimal health.
- If your wrist is weak, use a wrist brace to help.
- If you're having trouble keeping your back from flexing, elevate your legs on a bench. This will prevent your lower back from accidentally hitting it when you bench press.
- By raising the angle of the chair, you will work the upper pectoral muscles.
- In addition to breathing, make sure you stretch your chest muscles. Do this by holding an immovable object, then move your body away from it while you are still holding it. Also stretch your back muscles, as these are important for bench press exercises.
- The bench press is just one of many exercises that can help you improve your general fitness.
- Find the right holding position. Balance the pole. Lift slowly and practice the technique.
Warning
- Make sure you lift from a stable surface.
- Don't lift too much weight when you're starting out, as this could result in injury.
- Make sure you've practiced lifting weights before starting your workout routine.
- Do not continue the exercise if you experience pain. See a doctor if the pain persists.
- Always have someone watch over you, just in case your hand slips or the weight you lift is too heavy.
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You can bend your back as long as your buttocks are still touching the bench. However, you will not get results as quickly as you should.
Breathe properly. Inhale deeply when the bar is up, hold it as you lower it, and exhale as you raise it back up. You will reduce the risk of injury and increase strength through this correct breathing technique
