The wide grip bench press is a variation of the standard bench press. You will probably notice that the wide grip bench press is very similar to the regular bench press; the only difference in the technique is that your hands are placed wider apart on the barbell. Many people find this version more strenuous and harder to perform compared to the regular bench press. The wide grip bench press works the pecs harder because of the greater strain placed on the upper chest; although your biceps and triceps are still working because the arms are constantly involved it’s not giving them a heavy work out. Continue reading ‘Wide Grip Bench Press’
Monthly Archive for January, 2010
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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. Continue reading ‘Bench Press World Records’
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 Continue reading ‘Bench Press Form/Technique’
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 Continue reading ‘Bench Press Grip’
The decline bench press is one of the various forms of the standard bench pressing technique. All forms of bench pressing are extremely popular with people looking to build upper body muscle and work out at home or at the gym. A decline bench press can be performed on a weights bench with a barbell and weights or using dumbbells, the exercise can also be performed on a Smith machine which could be much safer for beginners and people who are unsure with the technique involved. The difference between a regular bench press and a decline bench press is that the weights bench is declined or lowered at an angle in such a fashion that the work out works on your lower chest. Continue reading ‘Decline Bench Press’
Bench Press Shirt – FAQ
The shirt which big benchers wear is called Bench Press shirt. It might look funny at times but there are reasons why these people wear them and these shirts do have a history behind them. Here you will find the most general questions related to bench press shirt which will surely remove your doubts.
What is a bench press shirt?
Continue reading ‘Bench Press Shirt FAQ’
There are many techniques to overcome the weaknesses of Bench Press and one technique which has been tested by us is use of boards. Here we will jot down what we have learned when it comes to using boards. You will surely gain something out of our research:
How to construct a board?
Check the Home Depot for some quality 2x6s. One board will reduce the ROM by 1.5 inches (considering the fact that one 2×6 is 1.5 inches thick), two board by three inches and so on. You can always buy the second hand material if you have a lower budget. Chop the board to the desired length and nail them or screw them. You can always create a handle on the board so that your partner can easily grab it. IF you don’t have any helping hands then why not adjust the board inside your shirt? You always need two gentlemen to hold the ends of bar and one to lift the bar. Similarly it is always recommended to arrange for someone who holds the board on your chest. Continue reading ‘Bench Press Board’
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