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How to Bench Press Properly?



How to Bench Press Properly?

Any bodybuilder knows that bench press is one of the basic exercises in this kind of sport. But how to bench press in order to get maximum results, and do not hinder the chest and shoulder muscles growth is a fact that everybody needs to have knowledge about it.

In this article, we will explain the how to do this exercise correctly, and the ways to perform it for strength and volume. The bench press is a quite popular exercise. That's why we will briefly describe it. The athlete lies on a flat bench, holding the barbell above the breast.

The barbell should be lowered to the chest, then lifting to the initial position. In most cases, there is a partner who helps you to take the bar from the racks. Also, the presence of a partner is required for avoiding getting injured.

According to the grip of the bar, there are three variants of this type of exercise. It’s about wide grip bench press, narrow grip bench press and reverses grip bench press. Each of the best fit a different type of bodies. For example, the wide-grip bench press is best suited for tall people, while narrow grip for short person.

Wide-grip reduces the trajectory the barbell should pass. The maximum width of grip recommended is about 80-85 cm. In case of wide grip mostly are worked chest and shoulder muscles. Since in this position bodybuilders are able to lift more in this position, they will choose it only from this point of view.

In case of narrow grip maximum width allowed is about 60-65 cm, and basically, are worked triceps and deltoids muscles. Also, narrow grip bench press usually put a greater load on your wrists. That’s why, if you have wrists problems is better to avoid this type of grip. Based on your body type, you will be able now to choose bench press grip that fits you perfectly.

Must Read: Preacher Bench Curls For Working Biceps

Also, according to the type of bench used can be worked the different type of muscles. It is about incline, decline or standard bench. It was observed that incline bench press put more stress to the upper pectorals, while decline allows you to lift more weights using the same group of muscles as in case of standard bench press.

Type of weights is another variation that has to be taken into consideration when we talk about bench press. Along with bar, can be used dumbbells. They are considered safer since partner is not required and they can be dropped to the side every time you feel no power to do more reps. Thus, risks of injuries are much lower than in case of bar use.

In order to get maximum results from this type of exercise is very important to follow the right position of body, hands, and barbell during the exercise. Firstly, let’s see how the body should be positioned. In order to perform this type of exercise head, body, and buttocks should be positioned on the bench away from its racks.

You have to try to bend your back as much as more possible while keeping shoulders, and buttocks stick to the bench. Exercising in this position is very important since it reduces the trajectory of the press. Also, it allows by straining legs to keep your shoulders tightly stick to a bench for more power.

As you see the position of feet is very important for a great execution of bench press. Its very important feet to be positioned on the floor, as much as possible wider from each other. They form a solid foundation for a great execution of bench press.

The position of the hands during the bench press is largely associated with the use of open or close grip. The closed grip is when you thumb is wrapped around the bar, while in case of open grip it is not. The use of open grip during a bench press is quite dangerous since there is a big risk that barbell can crash into your nose. An open grip is specific for experienced bodybuilders, with a long time spent in the gym. That’s why use close grip, it is safer and can help you to build your triceps.

There are many people who are not sure about the use of belt during the bench press exercise. The truth is that belt is useless in case of bench press. It has to be used for exercise where to keep your back upright is absolutely necessary. For example, squats or deadlifts exercises. So, keep in mind the use of the belt is absolutely prohibited during exercise that includes the incline of your back.

Must Read: Why Compound Exercises Are The Best

Bench Press for Gaining Strength and Mass

Bench Press for Gaining Strength and Mass

To gain strength through bench press exercise you need to lower the bench strictly horizontal, the grip should be wide to reduce the amplitude of the lift. Elbows close to your body, to increase the influence on the triceps muscles.

During the lifting, you should detach the lower back of the bench and form an arch between the bench and back. This will facilitate the lifting rods. The growth of the muscles in the chest area is not observed. Therefore, for the beauty of pectoral muscles better to bench correctly.

As you know muscle growth is stimulated by the duration of extreme reduction in muscle. In this process, any violent movement is useless, as it is produced by the instant effort. Your muscles are tense to limit, but only for a short moment, but it is not enough to trigger the growth mechanism.

And so, the first thing to do to increase muscle grow this to select the optimal weight for so that you can perform between 3 sets of 8 - 10 repetitions. When performing a bench press with the optimal weight you must control a high degree of tension in the muscles. To do this, in this exercise you have to move slowly, as the lifts up and lowered it down. In this case, at the top do not keep it at the arm's length, as the load moves from the muscle to bone.

The second thing that will help to gain muscle mass is a small pause of 2 seconds at the time of peak muscle tension. Then start the other way around. At the expense of increasing the total pause time of muscle contraction, which is an added incentive for growth.

The success of any type of exercise is directly influenced by the correct execution. That’s why further we will mention most common errors that are inefficient or have a high risk of injuries.

-Lifting the bar with bent arms.

One of the common mistake among newcomers in the gym.  Arms are much more powerful when your elbows are blocked. If you ignore this fact, you just risk that barbell can crash into your nose.

-Upper back and glutes detached from the bench.

Keep them stick to the bench, as they ensure more stable, which is very important especially in case of heavyweights.

-Rebound the bar from your chest.

Despite many people who talk about it, you will continue to see in the gym newcomers who allow it yet. Along with the high risk of rib cage injuries, this movement will not help you to increase chest muscles. T avoid it, try to use less weight for the beginning, and make a 2-second pause at the bottom of every repetition.

-Moving your feet.

As we mentioned above, your feet during bench press exercise have to be as much as possible apart from each other, and tightly stick to the floor. This will help you to be stronger, and perform a larger number of reps.

-Wrong position of the elbows.

You have to know that too high may damage your shoulders, while too low is less efficient. That’s why the recommended position is to keep elbows at the level of torso muscles.

-Press with force the head into the bench.

If you neck muscles are not very strong, then you risk getting injured every time you do this. Pay attention to this detail, and just try to keep your head lied on the bench without using it as an impulse point.

-Use of bend for wrists.

This is not recommended as it may cause pain. Just wrap the bar with fingers, as close to you writs and grip the bar strongly.

-Do not perform the motion at the full range.

Make sure you lift the bar at maximum point and lowered at the level of your chest. By not lifting to the maximum, and lowering to the minimum you will not be able to get what you want.

For a beginner is always hard to understand what are the right weights to start from to do bench presses, how many sets and reps. If training with a barbell is heavy for you then you can opt for dumbbells. You can begin with 3 sets of 12 reps with barbell or broomstick.

Practice this workout program until you feel read for more weights. Then, add more weights gradually. If you are going to make bench presses fro strength than you have to get to the level to do up to 5x5 exercise program. As you see, bench presses can help you to work pectoral, triceps, and shoulders muscles in a very good way.

Being a very effective exercise, bench presses are widely used, but in many cases improperly. They give no results and even may cause serious injuries. That’s why to be wise and learn from other’s mistakes. Keep in mind most common bench presses mistakes mentioned above and do not walk into the same trap twice!

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1 Comment

  1. Admin

    November 16, 2012 at 4:58 pm

    nice article

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The Most Effective Growth Hormone Protocol for Hypertrophy




The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:


You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders




Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:


There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:


You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength




If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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