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Bench press are considered as the universal lift to have those baby bumps in your arms. It is a widely known chest exercise, but the common mistake we tend to do is to restrict it as a mere chest exercise. But the truth is a bench press sets uses the shoulder muscles, the triceps, forearm, pecs, traps, rhomboids and almost every bits and pieces of the upper body muscles. Apart from the upper body muscles, it also effectively works for the lower back, hips and legs as well.
While emphasizing can be considered as a full body movement exercise precisely. The shoulders are pinged together and engaged to core while back, hips and legs stabilizes and balances the body, this is the basic concept of every bench press.
This is the best exercise for every exceptional strength builder to add their muscle mass and trim their body to perfect structure. The bigger the bench the bigger the chest. Bench press exercise has myriads of benefits apart from adding muscle mass to the body. It tones up the whole upper body, gives you iron strong triceps, and strengthens your bones and joints making it hard to break.
Bench press is not merely getting under the bars and exploding it up. There are number of forms and techniques to this single form of exercise. And to gain the complete effect, it is important to do it in the right and perfect technique.
Before moving on to the detailed guide on how to do bench press, make a note of things that you need for doing the exercise.
Bench press are practiced by most, but only a few does it in the exact way possible. Now step back and focus on how to do bench press, to involve every muscle tissue and gain the most from it. Here we provide a detailed guide on the steps and tips to do perfect bench press exercise.
The first and foremost thing to be done before diving into the bench press exercise is to plant the base, which is strong and firmly fixed. A strong base is where you draw power from to lift the weight steadily and heavily.
Even lying on the bench has its own part to play in initiating a proper bench press.
Before lifting up the bar or weight, it is cardinal to position the arms to work on the triceps effectively.
Even the grips are important in the exercise. We often take every minute thing for granted and do it our own way and rant on not gaining enough benefits. There are different types of grips depending upon different muscles.
Never jump to heavy weightlifting at the beginning. This fret can lead to major injuries. Before that, just adjust and balance with the weight and prepare your body.
Now it’s time to initiate a proper and exact bench press, keeping in mind all these forms and techniques. It is better to add more weight to the barbell than the warm up exercise.
Along with the exercise, the breathing pattern is also something that you should focus on. Only a proper inhalation and exhalation can give you the power and pull to do a perfect bench press.
One of the best cue in bench press is the retraction scapula or the pinching of shoulder blades together. When the shoulder blades are retracted through the push it opens the back -ups and enables you to use more amount of weight. This is an important technique in bench press.
These are the steps in detail to perform a perfect bench press exercise. Though everyone does a bench press we often tend to do it in a wrong way, which is just a pain gone vain.
There are different variations in bench press too. Once you become a medium level player, then it is best to shift to other variations like inclined bench press, close grip bench press, floor press etc. to focus on higher muscles and higher muscle mass.
So ensure that you follow the exact forms and techniques while doing bench press exercise. Lift properly not heavier and be the one you always dreamed off.
Does the bodybuilder in you have this ardent wish to have those small bumps on your arms? Then what’s better than a heavy sets of bench press. Nowadays bench press exercise has made a very firm and cardinal position in the gym world. So let’s go through a detailed guide on how to do bench press, because perfection is important than mere weight lifting.
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