If you are a newbie at the gym, the first time you walk in it can quickly become quite overwhelming. With so many different machines and workout equipment available, it can seem pretty confusing to understand what does what and discover what exercise will work best for you. As you begin attending the gym more and more, you will soon get used to the different exercises and finally learn what you like and dislike to do.
With so many exercises which exist to get you in better shape, it can be hard to keep track of them all and what parts of the body they actually target. You may have heard of exercises such as squatting, push-ups, crunches, planks and so on, and sometimes you may not know what they mean, but that’s ok as we have got you covered!
In this article, we will be taking a deeper look at one of the most famous exercises, and that is the classic bench press. You may have heard of it, but what exactly is a bench press? What are its benefits? And most of all, how can it improve your body? Firstly, let’s look in more detail what is a bench press.
What is a bench press?
A Bench press is basically an upper body strength exercise that involves raising a weight in an upwards motion while lying on your back, and with both feet firmly on the ground. This bench press is a very popular exercise especially with bodybuilders who are looking to build more muscle, and is famously known as the ‘exercise of strength’.
What does a bench press do for your body?
The bench press is an exercise which is fundamental to upper-body muscular development. Not only this, but it is an exercise which builds strength, allowing you to grow muscle and to be stronger in many other aspects of your life.
Many believe the bench press simply works out your chest; however, it has been proven that it does a lot more than that, by working out your triceps, back, shoulder and glutes all at the same time. Now that’s a workout!
How to do a bench press?
When it comes to training, there are a lot of people who will perform certain exercises without really knowing fully if they are doing it correctly. When it comes to a bench press, however, this can be problematic as it involves lifting heavy weights. If you don’t use the right technique or end up going in too hard the first time without preparing your muscles, there’s a good chance you could rip something while doing it incorrectly. That is why it is important to learn first how to do a bench press in the correct way.
From the outside, doing a bench press seems fairly simple. Lift up a few weights and you will see results in a short while. However, experts have warned that before you even attempt this exercise, you should train your arm muscles beforehand, as well as improve your bench mechanics, so that by the time you attempt the bigger weights while lying down, you will be more than prepared.
When attempting a bench press:
- The first step is to set your feet firmly in place; the closer to your butt the better as you need to rely on your feet for power.
- Next, position yourself under the bar so that its comfortable, and arch your back. This will help to maintain a neutral spine, keeping you more secure.
- Grab the bar with a very tight grip and make sure your wrists are as straight as possible, and make sure your thumb is wrapped under.
- Take a deep breath; un rack the bar and breathe out. Then, breath in and lower the bar, holding the breath to brace your abdominal wall, and place it over your body.
- When you are ready, take a deep breath and, pushing with your legs into the ground, move the bar upwards. It is important to make use of your legs here as it will facilitate the whole exercise, and make it easier to perform.
Breathing is key to this exercise going well. If you do not focus on your breaths, you will find it a lot more difficult, and possibly make small errors that could otherwise be avoided through better focus. Legs are also crucial in order to help your body stay tight throughout the lifting movements.
Is bench pressing good for You?
Performing a bench press exercise regularly can bring some perks along the way, and it definitely is a good exercise to do. It can greatly increase your upper body push strength. This means it will make you stronger and able to withstand a lot of weight in your day to day life. If you are looking to improve your physical appearance you can be sure that this type of exercise will certainly help you out.
Bigger pecs are the main factor many males want from performing bench presses, so it will help you to look better in a shirt. Stronger triceps will also be strengthened, allowing you to carry better, plus make your arms look great.
The best feature of the bench press is that it apparently helps support healthy bones! When there is resistance on the body’s structure, from larger movements like the bench press, it promotes bone health. Therefore, it’s concluded that it definitely is an exercise which can be good for you.
Of, course, just like any exercise, it’s important to practice it regularly and often, rather than every day.
If you are hoping to increase your overall body strength, especially in the upper body, then performing regular bench press exercises will allow you to see results fast. Hopefully, this article has shed some light on the famous bench press exercise, and why it can be beneficial to you.