Bench Press
July 22, 2008
Bench press is a strength training exercise, in which a person performs the different techniques while lying on its back. A person performs the bench press while by lowering the weight to the level of chest, and then pushes its back up until the arm is straight and elbows locked.
The bench press stresses on the development of pectorals major muscles as well as other supporting muscles including- anterior deltoids, serratus anterior, coracobrachialis and also triceps.
Some of the beneficial bench presses are mentioned below:
Barbell bench press
Lie straight on the bench with your knees bent and feet touches the floor. Now, dismount barbell from rack over the upper chest using a wide oblique overhand grip. Lower the weight to the upper chest and press bars until arms are extended. You can repeat the process as per your capability.
Dumbbell bench press
Sit down on the bench with your dumbbells resting on the lower thigh. Try to kicks the weight to shoulder and lie back. Now, set the position of dumbbells to the sides of chest and with your arms bent and under each dumbbell. Press the dumbbells up with elbows to sides until arms are extended. Lower weight to sides of the upper chest until slight stretch is felt in chest or shoulder. Repeat the process as per your capability and increase slowly and gradually.
Squat
The squat targets the quadriceps. It hits the glutes, inner thigh and calves. You can start practice with a bar placement. The bar should rest below the top of your shoulder at the bottom of traps. Keep your head up and look forward. Do all the process with shoulders back and chest out. As far as the stance goes, everyone needs to find stance with which they feel comfortable. Your feet should be pointed out by while most of your weight on your heels. You want to limit how far away from the rack you have to move, because extra movement used needed energy. Many physicians suggested going down until your thighs that are parallel to the floor. If you go deeper than this, make sure not to bounce to get back up. As always make sure you have a spotter. This is most commonly used bench press exercise.
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