Bench Press Article at Your Information Gateway

By David Solomon

For many guys, there is no more classical test of strength than bench pressing a weight. Although bench presses are used by everyone, they have a sort of unique meaning among athletic man. Among serious weightlifters, the question “what you bench?” Is almost a refrain. Yet weight training is more than learning how to lift the biggest barbell. Everyone who is serious about exercising and physical health can benefit from using free weights. Having a weight bench is almost a necessity if you really want to keep your body tuned and in tip top shape.

Although the bench press has fallen out of favor with many of the "newer" methods that strength coaches are utilizing, it is still a huge part of the world of strength and conditioning.

The bench press is a strength training exercise in which, while lying on their back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest.

When I did my first bench press, I was in Junior High, and I definitely had something to prove. I had a gym class and, although I was large, I was not a a jock. I was actually rather physically awkward, if you want to know the truth. The bench press gave me a place to really test myself, and show the other boys what I could do. At first, I was not very good at lifting, but soon I was really taking off. It was only a matter of time until I was tough. I was starting to look good too, and the girls were really starting to notice.

At the time, I did the bench press simply because it was what we were supposed to do. I did not know all of the benefits of doing the free weight exercises. Free weights give you a much better workout than do machines. You have to stabilize the weights while you are moving them, and this makes you develop more strength than simply having to push the bar forward in a line like with a machine. You will get stronger, faster, and look better doing it.

Nonetheless, with all of its advantages, the bench press does have some things about it that require caution. It can be quite a dangerous exercise if you do not really know what you are doing. You need to make sure to have a spotter at all times. After all, if you are using a nautilus machine and you can not complete the lift, it will not matter. You can simply get up from under the machine and move the pin to a level where you can handle it. If you are using a bench press, however, and you can't lift the barbell off of your chest, it can literally crush you. So, when working out with barbells, hand weights, or other kinds of free lifting exercises, always be careful.

Here are the instructions you can try at home

Preparation

Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.

Execution

Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of the upper chest. Repeat..

David Solomon is a prolific writer. He writes every topic imaginable from acne, baby, business to weightloss, zen and zoo. He writes everyday whenever he finds an interesting angle of story. Unlike other people who usually get the idea in front of their computers when they are writing, he gets his ideas when he does something trivial like cleaning his shoes, riding a bike, or even when he takes a bath.

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