The Bench Press Training

The world will and never has ever agreed on the right or wrong way to train. And it’s better this way as we can continue to learn from the triumphs and failures of others on training. Some people believe you should do the bench press twice a week while others think once every other week is enough. There are many schools of thought and they have all produced world-class champions. Maybe you too can be one of the elite humans to bench press 400 lbs or some other weight that you only dream of doing in your gym everyday.

The bench press is the most maltreated weight-training exercise. Bodybuilders are habitually so anxious with the weight they handle that they absolutely ignore their form. Most trainees will do anything to develop their one-rep max, including arching their backs and bouncing the bar. You can’t get the most out of the tension in your pectoral muscles by using poor procedure, which usually places stress only on other muscles and bones. You’ll simply increase your risk of injury and diminish your gains of you do the bench press the wrong way.

The best way to do a bench press is by imagining yourself as a well-built tripod-contract your abdominals and focuses your eyes on one point on the roof. Direct the bar slickly and pause deliberately at both ends of the movement, if you’re strict with your method, you’ll maximize safety as well as strength increases. Also, you can decrease shoulder, elbow and/or wrist stress by 1) varying the width of your grip, 2) using an incline bench or 3) performing machine or dumbbell presses at alternate workouts.

Bench Press Do’s and Don’ts which you should always remember:

• Do check that your grip is even before each set so the bar is balanced.
• Do use collars on the bar of the bench.
• Do tap your chest with the bar.
• Do perform the bench press two times a week.
• Do perform three to six sets of bench presses for every workout.
• Do lift a weight of 80 to 95 percent of your 1 RM for two to five reps to perk up your strength.