What is a Bench Press?
If you are looking to improve your ‘abs’ then the best exercise for this is the bench press. This exercise has many variations. The bench press is different from other strength training exercises because it involves the whole upper body. It is important when bench-pressing that your elbows remain slightly bent. This maintains the correct shoulder alignment.
How to do the Bench Press?
The bench press is well known and fully functional. Apart from the bench itself, you need to use the equipment as comfortable as possible for yourself. Make sure your feet remain flat on the bench and that you maintain a wide stance (at least 45 degrees).
The bench press is a technique very important in strength training, as it helps protect the joints from high pounding. The bench press engages all the large muscle groups in the body, with the chest, triceps, back and shoulders being the largest groups. By working with this large number of muscle fibres, you will burn more calories with no additional effort on your part.
With the chest, it is important to protect your lower back, especially when lifting weights that are too heavy for you. Laying on your back with a flat bench next to you will protect your lower back from injury. You should keep a neutral spine from your head to your heels, facing forward on the bench. Keep your chest slightly lowered until you feel the strain in your chest muscles.
If you want to increase your muscle gain then the bench press is also a must for this. But if you do decide to bench press with higher weights (usually a few sets of 10-15 reps can be sufficient) you can increase your speed and intensity and bench press will be a lot more beneficial.
The triceps with these weights are the hardest to build. The bench press provides the best stimulus for the triceps. The bench press is an effective strength training technique, working on all the major muscles of the upper arm. You may think that the movement is fairly simple, but if you know how to use the triceps you’ll find it demanding while adding muscle to your arms.
The triceps are used in different exercises: clench the hands, lift the weights (either at your side or at your chest) with arms outstretched, straighten the triceps and extend the biceps to full extended position, then straighten and return the weights back to the starting position. As you can see the triceps are very important for the body, as they provide Action note whereas the biceps are simply glad to hold their fields temporarily, providing a small degree of action.
Things Worth Noting
Although the bench press is an effective strength training technique, it is not an ideal technique for ‘cardio’. If you only do cardio for burning fat and gaining muscle size, lifting weights will simply be a waste of time. Lifting weights will increase your metabolism although it is not necessarily ‘he unifiedEffect’ you will gain after your workout. By working the larger muscle groups, you will burn more fat with stronger and denser muscles. When training the abs that provides enough resistance during your workouts, you will make your abdominal muscles stronger, and growing tougher. Think about the incredible complexity of muscle fibre when exerting all of your energy during a workout. You will be amazed at the growth you see in your abdominals.
The most important thing to consider, when beginning your workout journey is ‘what weights am I lifting’? Start with smaller weights, and take your workouts slow and easy. Remember to always breathe, and try to stay relaxed, focusing and positive at all times. Training should be focused on your goal and your reason for doing it. Concentrate fully on whatever you are doing at any time, and recognise each good thought and action. This will help you to build an improved mindset, which will result in a serious reduction in your fat levels.