Tuesday, September 14, 2010
Anonymous
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The bench press is probably the best known exercise there is. Any one who has just started working out, this is the one they will probably do first. But they also are probably not doing it right. Lets take a look at how to do it the right way. So you can see gains.
1.) Plant It
When you are lying on the bench, make sure that your feet are firmly planted on the floor. Do not put your feet up on the bench, this will drastically decrease your lifting ability. It will also increase your chances of injury. Ouch.
2.) Vice Grip
Grab onto that bar and grip like there is no tomorrow. The firmer grip you have on the bar, the more strength that it can give you. Therefore upping your bench.
3.) Arch
This is something that you MUST do to avoid injury while benching. When you are lying down on the bench, keep a slight curve in your upper back. About enough so you could fit your arm through it.
4.) Breath!
This is just plain obvious. You have to breath when ever you are lifting weights, or running, or doing anything. But especially when lifting. Because if you hold your breath, then it can cause dangerous spikes in blood pressure, which can lead to a burst blood vessel, and ultimately, death. Breath out on the positive portion of the rep, and in on the negative.
5.) Use a Spotter
Another obvious one. Never bench alone, it is very dangerous, especially if you are lifting like a man, heavy. It can cause serious injury or death. But, here is what to do if you are in a situation where there is no spotter available, and you cannot put the rep back up. It is called "the roll of shame". Simply lower the weight to your chest, lean forward and up slightly, and roll the barbell down your abs until it is completely off you. Warning: This WILL hurt! But please, don't make it so you need to use that.
OK. There you go, how to bench press the right way. Now make sure that you follow these tips. Hmm?
Keep dedicated!
