Read 67 times since Friday, September 02, 2011
First exercise to learn for a better chest is the bench press. There are three phases that must be understood thoroughly before attempting and workout on your own.
Weightlifting is dangerous, and bench press leads to regular fatalities every single year. So for the first few times you start doing your bench press routines you want to be sure to start small with low weights.
Also always have a spotter with you; spotters are going to keep you from dropping the bar on your throat and dying form asphyxiation. Keeping our throats intact and uncrushed should be one of our main priorities.
First phase of the workout is the starting position. The bar should be resting in a position that is just below locking point in your arms.
Lay on your back with your shoulders squared and your feet on the ground. The wider you set your arms during this workout the more you will exercise you pectorals; conversely the closer you put your arms together the more tension your arms will take.
The downward phase is next; slowly inhale as you let the bar down and a slow and comfortably controlled rate. Proper breathing is very important here, especially with anaerobic routines like this.
Many people get light headed and then consequently pass out and drop the bar on their neck, exactly like I say not to. So, to avoid that particular situation form ever happening concentrate on breathing; and keep a spotter for back up just in case.
You should lower the bar right above your chest, for maximum chest benefit it is good to keep the bar right about the center of the chest. Use your nipples as a reference.
Now exhale and push the bar back up, there are two varying techniques taught here. First is complete press and the second is full range.
Complete press is when you extend your arms into locking position. Some trainers discourage this because it can cause some damage to joints.
The other one is where lift to just about locking point but don't let them lock. This way is heavily advocated on pulley machines, but less on the bench press because it may burn your muscle out too quickly.
So choose between how you would like to exercise. The like doing the later, because it is faster way to failure that way.
Failure is when you cannot perform another rep. So it isn't really a bad thing confronting failure is how we grow (and it is the same with muscles).
When working to failure it is necessary to have a spotter, otherwise you are liable to drop the bar and crush yourself. And that is not the point of bench-presses. Destry Masterson is an author who has written hundreds of articles. She publishes articles for http://www.nordictrack.com and recommends them for treadmills.
Contact Info:
Destry Masterson - MyOnlineArticleWriting@gmail.com - Twitter: @DestryMasterson
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