Barbell Bench Press Workout



Barbell Bench Press Workout..........


Muscles worked: Chest Muscles - A great workout for building mass, strength and energy in the chest muscles.
Spotter needed: Yes (if you do not have a helper to try in a power rack for safety bench press)
Minimum Equipment Required: Standard bench presses with standard weights
The best equipment to use: Olympic bench press with Olympic weights and a power rack if you do not have a spotter.
Warm-up: The barbell bench press is a basic exercise that use a lot of energy. I recommend performing this exercise for the first time in your chest workout, which means, of course, you have to warm up the chest muscles first. To warm-up at least 5 warm up sets to perform with about 30-60 seconds rest in between, for example:
The bar only for about 10-12 reps: Warm-up 1 setWarm-up Set 2: 60% of the weight you normally bench for 8 repsWarm-up Set 3: 75% of the weight you normally bench for 5 repsWarm-up Set 4: 85% of the weight you normally bench for 3 repsWarm-up Set 5: 95% of the weight you normally bench for 1 rep
How often should this exercise: barbell bench press is a great compound movement and the chest during workouts should be performed to a total strength, power and size of the chest to get muscles.
When should this exercise: barbell bench press a lot of energy, you will not find another chest Training uses the same energy, so make sure dumbbell to perform bench press at the top of your chest training or at least the second exercise in your chest workout.
How to do the exercise: place it on a flat bench set our feet on the floor, arch your upper back so your shoulder blades and lower back on the bench and the middle of the back is from the bank, the best way to get your shoulder blades on the bench press to your chest stick is made of.
The reason for this is fully active in the chest muscles and give your back a stable base on the bench, arching your upper back also helps prevent injuries to your shoulders / rotator cuff and gives you the most power for bench press. Finally, the weight will shift has not so far from the beginning to the end position, which means you are able to handle more weight.
If you bank with his back pressed flat on the bench I'm sorry to say, you got it wrong! I am not ashamed to admit I got it wrong years ago, but fortunately by studying hundreds of articles, etc. books that I know how to conduct the bench with the right form.
Okay, holds the barbell with an overhand grip with a width, so if you are at the end of the movement (dumbbell touch the chest) your arms are at a 90 degree angle.
Start lifting the barbell off the rack holding the barbell over your mid / lower chest, the elbow break and start the bar to your mid / lower chest lower, so keep your elbows under the bar at all times and also make sure not to bend your wrists when you lose your wrists bend power from your chest and the weight is dangerous. Lower the barbell to his chest and he immediately set aside the weight back to starting position without locking your elbows at the top.
Attitudes: the shape is of paramount importance in every exercise and especially the basic exercises like the barbell bench press, because so many muscles involved, you have a better chance of injuries. Make sure to keep strict form throughout the movement, and if you can get tired of you always lock in the top position for 1-2 seconds, take a breath and continue.
If you find that your wrist bends or you can not lower the weight to the chest in the first few repetitions of the sentence then the weight is too heavy. If this happens more on the end of the series is not frightened, that's just fatigue setting in

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