Bench Press

Here are a couple benefits of the dumbbell chest press compared to using an Olympic bar. For one, you can go deeper with dumbbells and that enables you to hit more muscle fibers and produce more contractions.  And then a second benefit, it works the arms at an even pace with the same amount of weight placed upon on each arm.  Using dumbbells can also improve symmetry and balance of both arm size.

The dumbbell chest press closely mimics the bench press.  This exercise works your chest muscles, along with your shoulders and triceps.  You may want to modify or avoid this exercise if you have shoulder, elbow, or lower back problems. Read the rest of this entry »

Many people who start working out usually stick to one grip for the first couple months of training.  Or at least, that’s what I did.  The common grip would be shoulder-width apart, not too wide and nor too close.  Now there’s nothing wrong with sticking to one grip, however, for maximum bench press strength and development, you need to change up the style of your grip of where it’s placed on the bar.

Now right off the bat, the general muscles being worked are the; triceps, shoulders, CHEST, stabilizer muscles, and that includes your bicep muscles even.  However, you can change your grip placement on the bar to hit other specific muscles more directly.  These grips include; close, medium, and wide grip. Read the rest of this entry »

The bench press, crowned the king of all chest exercises by bodybuilders, primarily works your chest muscles, with plenty of emphasis on your shoulders and triceps too.  You may want to try to get a modified version of this exercise—or avoid it altogether—if you have lower back, shoulder, or elbow problems.

Now, let’s get ready.  Lie on the bench with your feet flat on the floor or up on the bench if the bench is too tall.  Grip the bar so your arms are evenly spaced a few inches wider than shoulder-width apart.  Your upper arms should be slightly above parallel to the floor.  Tuck your chin toward your chest and pull your abdominals in tight, but don’t force your back into the pad, or overarch it.  Lift the bar off the rack and push it directly up over your shoulders, straightening your arms without locking your elbows. Read the rest of this entry »

All across the world, gyms and fitness centers are full of people who bench press in order to exercise, better their physical image, and continuously push themselves to reach their limits. No matter how great one may be at beating their personal records at the bench press though, only a handful can truly deserve and make it to the Bench Press World Records.

A Canadian named Doug Hepburn became known for being the first man to bench press 400, 450 and 500 lbs. In 1956, Paul Edward Anderson won a gold model as a weightlifter in the Olympics in Australia for bench pressing 625 lbs. Although he was tied with someone for first place, he won because he was the lighter of the two, weighing only 137.9 kg. Read the rest of this entry »

When it comes to weightlifting, it is essential that you have a spotter assist you in order to motivate you and prevent you from obtaining any injuries. Just having a spotter with you gives you a sense of security and ease, knowing that you are not alone and that you can focus more on the lifting rather than on the possibilities of getting hurt. However, you are bound to return the favor and be asked to play the role of spotter for someone else. Don’t panic. Here are some tips for you on how to be a spotter:

The first step to being a good spotter is communicating with your weightlifter. Ask your weightlifter how he or she would like to be spotted. Ask about just how much help is expected from you so that you don’t overdo the amount of help you put in. After all, it isn’t your workout. The end of a set is most crucial though, because this is the most effective part of the weightlifting process. If you help too much, you could reduce the effects of the set on your weightlifter. Also, remember to ask your weightlifter how many repetitions they would like to complete. Read the rest of this entry »