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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.

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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.

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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!


Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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