The bench press is one of the gym equipments suitable for those who need to improve overall energy while you can activate majority of muscle tissues in chest, forearms, triceps, shoulders, etc. The effective workout with bench press allows the user to make use of the overall body weight. However, how many of us do really know the tricks of efficient work outs with this fitness equipment remain a big question? The workouts can be improved in many ways some of them are
Try to differ you reps, sets and weights by bench barbells once during every week in terms of increasing the weight of the bar
A spotter can be used for bench press workouts with bar for better safety
Different weights can be tried to increase workout efficiency
Mistakes to be avoided while working out with bench press
Always begin with minimum weight- If you are serious about maintaining good muscle strength in a short period of time, it is better for beginners to start with the least weight. So that you can gradually increase the workout amount.
Too much or workout-Some people are constrained with the thought that the more they workout the fast they can obtain the muscle strength, however you need to consider the strain factor also as your body might get strained of too much workouts
Full body workout- this is one of the dangerous thing even for trained people and as far as beginners are concerned they can prefer to workout with each body part and gradually increase.
Closer grip- During the completion of every workout some people do not mind to hold the bar with wide grip. Closer grip will relax your muscles
Negligence of your back-Some people do not consider the fact how long and strong their back muscles can support their bench workouts. This might be over strain in certain cases leading to problems in back muscles if the gluts are not off the bench while lying down.
Stereotypic choice- bench press can be worked out either with barbells or dumbbells. It is always recommended to practise with dumbbell bench press or barbell bench press with weight variations, which will show good results.
Health and fitness advantages of bench press exercise
You can construct your overall muscle mass and it is one of the prime advantages of bench press gym equipment. Since you need to make use of the upper body strength while stabilizing with your feet, a bench press workout stays useful in improving your ability to bring out maximum force from your side. It is a kind of training given to the joints of various parts in your body hence gradually allows the bone tissues to become strong. By constant and routine workout with dumbbell or barbell press you can see improvement in your nervous system thus you can feel energetic as well. Click here to know more about fitness advantages of bench press exercise.
How to choose the right type of bench press?
You can find reliable and branded bench press exercise equipment from online stores. One of the main advantages of choosing online stores is that you can select a product based on the reviews shared by previous customers. In addition, you can compare the price of different manufacturers and choose one that suits your budget and workout expectations.
For obtaining effective workout results it is better to visit the forums and choose the right bench press equipment that can match your age, capacity and funds.
Today working out and being in shape is extremely popular and it is a huge industry. Many different gyms have opened up around the world and so many different workout tools and equipments are available. There is a variety of elaborate devices available but only a few pieces of equipment are really necessary. Portability, use, and cost are three important factors to consider while thinking of gym fitness equipment.
One of the most important equipment in any gym is hand weights i.e. Barbells and dumbbells. These are good for adding strength training to your overall fitness routine. Hand weights are available in different types, sizes and weights. With these you can train every part of the body and do exercises like curls, presses, and flies.
Weights that allow you to add on and remove weight plates to make them heavier or lighter are the best kind of weights to get. These allow you to change the weights depending on what you plan to do.
The portable kettle bells have become a very popular fitness product in the previous few years. You can do numerous exercises and get an entire body workout with just 1 or 2 kettle bells. They are very easy to store, and reasonably priced and if you want to work outdoors you can easily carry them in your car. You can use these in small spaces also and work out all the muscles in the body to help burn fat, build up endurance and gain strength.
A medicine ball is a heavy ball that comes in different sizes, weights and materials. They are easily moveable, inexpensive, versatile and fun to use. There are lots of different moves and drills you can do and get a good overall body workout.
A versatile bench press is a popular lift program in the gym to strengthen muscles like biceps, forearms, the neck and abs. It is an upper body exercise to build upper body strength and development by lifting the weight. Flat bench press, decline bench press, and incline bench press are the various types of bench presses available.
A variety of styles are available in weight benches today. They are flat, have multiple adjustments, some are portable with wheels, while others include bars for dumbbell and bar bell lifting. With weight bench, you can do all kinds of stretches, aerobic exercises using the bench as a prop and individual exercises such as sit-ups and crunches.
The multi-station features a multi-function Press Arm Station for bench press and chest supported mid-row exercises. It allows users to achieve deeper muscle penetration for faster, more defined results. Men usually prefer this well functional multi station as the weights are adjustable and the intensity of the workout can be adjusted with a simple change in the number of weights. With one machine you are able to work out different muscle groups and achieve the desired fitness levels. There are models in which new parts can be assembled and disassembled to fit your routine.
Find the best home gym fitness equipment for you to achieve your fitness goals.
Bench press is one of the most popular and effective weight training exercises in the gym. You exercise the upper body by lifting the weights in order to strengthen and develop muscles of biceps, forearms, neck, and abs. Bench press is an advanced weight training exercise.
There are various types of bench press like flat bench press, decline bench press, incline bench press etc. Flat bench press emphasizes weight on chest and it is the best exercise for overall chest development. Incline bench press stresses upper chest and shoulders strength. Decline bench press allows more weight on lower chest.
Bench press builds a large number of muscles like the pectorals, shoulders, triceps and forearms. It helps you to develop more mass of your body and also helps you to improve your inner strength. It requires you to first develop other muscle groups that are essential for the safe and proper implementation of the program. More muscle groups are further developed by bench press and your strength is also increased.
The bench press workout is the clear-cut example of how you display your arm and chest strength and is often the basis of just how strong you really are. The workout is the standard for weightlifting. As with any exercise program you have to start slowly and then work on your body to make sure you are not injured. When the exercise is done properly, in a short period of time you put in a sizeable amount of weight.
This movement focuses mainly on the chest muscles, but the shoulders, triceps and the abdominal muscle are also used while moving the barbell or dumbbells. This is why compound movements work very well and you should include them in your regular workout .
While lifting the weight you should keep your elbows tucked in near your sides and arch your back. This takes some of the stress off your shoulders and places it on the triceps. After bench press set, since your triceps will already be tired, do not use too much weight for your close bench press.
To begin, start with less weights, when you are comfortable with that then add on more weight. You must rest one day between workouts so that your muscles can heal and grow stronger. So for maximum effect, do bench press workout three times per week.
The bench press is a complex, multi-join exercise. The bones involved in the exercise, bones of the arms, hands, shoulder and chest, become denser as the bone cells deposit bone tissues in these bones.
With dedication and regular weight training you will become stronger and healthier, add muscle, burn fat and get into great shape. It helps you to develop a strong back, rippling shoulders, fine-tuned arms, and well-defined chest muscles. Nutrition plays a very important role in adding lean muscles to your body.
By selecting the right exercise routine using appropriate gym training equipment, you will see the results a great deal faster. Rugby players, football players and professional athletes use bench press as strength building and conditioning exercise. It is definitely a perfect match for your chest supersets.
Possessing a well toned body is a pride for each and every body builder. If you are serious about building muscles but having busy schedules being no time left to attend a gym, then it would be better for you to buy home gym equipments which are used for muscle building workouts. Having perfectly shaped arms, abs, legs etc., require lot of serious workout. Not only muscle building workouts, you also need to do cardiovascular exercises to strengthen your muscle and burn fat. Now you must be wondering as to why burning fat is required to build strong muscles? The answer to this question is that you need to convert unwanted fat of your body into strong muscles which will improve your stamina and strength keeping you healthy for a life time. If you have got the determination of building strong muscles, then you should be ready for a strict muscle workout which can be done with the help of effective gym equipments mentioned below for building strong body and muscles.
Weight Lifting Exercises Using Dumbbells, Barbells, Medicine Balls, Kettlebells
Incorporating weight lifting exercises using dumbbells, barbells, medicine balls, kettlebells etc., can be a perfect way of building the muscles of torso and arms. The advantage of these weights is that you can manipulate them as per your capacity and performance level. For example, if you have just started muscle building, then you can incorporate light weight dumbbells in your exercising routine. Whereas, if you are a highly experienced body builder, then you can lift heavy weight medicine balls, kettlebells to maintain your muscles and make them stronger.
Body Solid Weight Bench
A weight bench is a tool used while body building. It is made of steel and padded to ensure the comfort level of the users. It is wonderful multipurpose exercising equipment used with various weights like barbells and dumbbells to perform versatile body building exercises. The choice of right kind of weights and weight benches can help a person in performing perfect body building exercises. The different types of weight benches like flat bench, incline/decline bench, abdomen bench etc., are found in most of the gyms and fitness centres. But, now people also buy for their home gym to enhance their workouts and achieve their weight training goals. The flat weight bench is just perfect for simple weight lifting exercises but other weight benches which can be adjusted to incline and decline positions are used for complex weight lifting exercising in various positions.
Body Solid Power Rack
If you are targeting on your abdominal muscles and want to have six pack abs, then the job cannot be easier. You require having determination, discipline, focus and the right gym equipment to achieve your fitness goals. A power rack is gym equipment which holds the barbell at a height chosen by you. The power rack is extremely safe and versatile while performing weight lifting exercises. If you are using power rack while weight lifting, it enables you to perform many crucial weight lifting exercises safely because at any point of time, you are not able to hold the barbell, you can just rest it on the adjustable height safety catch of the power rack without injuring you. A wide variety of body building exercises like squatting, inclining, declining etc., have become quite safe with the help of high quality Bodysolid Power Rack.
Body Solid Smith Machine
The Body Solid Smith machine is highly versatile exercise equipment which is designed to perform various weight lifting exercises. If you buy a Smith machine for your home gym, then you don’t require any other bodysolid gym equipment for your muscle building workouts. It is just all in one fitness equipment which is very much versatile including barbell which moves vertically. The Bodysolid Smith machine has pre determined slots on which the barbell can be hooked and secured. The best thing about Smith machine is that you don’t require your weight training coach with you while exercising using this versatile gym equipment. You can even do your squatting exercises and bench presses safely with the help of this Smith machine.
Many times, the home exercisers don’t have enough space to accommodate Smith machine or a power rack in their home gym. In that case, dumbbells, barbells, medicine balls etc., weight lifting gym equipments can be the perfect choice. But, if you have space and want perform muscle building exercise effectively to achieve your fitness goals quickly, it would be better if you buy professional gym equipments like Smith machine, power rack, weight bench etc., for your home gym. For more information on Body Solid home gym equipment, visit https://www.worldfitness.com.au.
When you are looking forward to set up your own gym, the first thought would be to have entirely professional and multi-functional gym equipments which are of high quality and long lasting. Different kinds of people with different fitness goals would be visiting your gym and using exercising machines and equipments you have set up in your gym. You need to take care all the different requirements of those people and buy gym equipment accordingly. Some people would come to your gym for losing weight whereas; some would be coming for body building. There is a wide variety of Body Solid gym equipments available in the market of best quality to choose from, some of them are explained in detail as given below:-
The weight bench is the flexible device must for any commercial gym. A weight bench can be adjusted to incline, decline and flat positions to enable different types of exercises comfortably. A weight bench is not just perfect for a dumbbell workout but can be used with power rack, smith machine and squat racks for other different workouts. There are many different types of weight benches available, like flat bench, incline/decline bench, Olympic bench etc. The flat bench is considered to be just perfect if you need to perform basic dumbbell exercises. An incline decline bench is preferred when you need to adjust the torso section to vary your workout. Moreover, Olympic weight bench works great when workouts with heavier weights are to be performed. Most of the weight benches come with a leg press which enable you to perform leg extensions to strengthen your leg muscles. Click here to know more about Body Solid Gym Equipment for Setting up a Commercial Gym
A power rack is a large metal frame providing support while weight lifting using barbells. It is just perfect for a safe weight lifting workout because it has adjustable bars on both sides to hold the weights at different intervals. The adjustable bars holding the weights can be adjusted up and down according to your requirements. So, the chances of getting injured during weight lifting using power racks become very less. As soon as the weight lifter feels heavy weight on the body, he can just drop the barbell on any adjustable bar which is the nearest. Being a gym owner, it becomes your responsibility to provide a versatile and safe power rack to the body builders coming to your gym for workouts. The Body Solid Power Rack can be the perfect choice for your gym as it is designed and engineered in such a way that even extreme workouts can be performed in a comfortable manner.
A squat rack is the basic requirement of any gym as it enables you to perform squats and leg presses safely. There is an integrated weight storage which allows placing weight plates exactly where you need them. Various exercises like pull ups, chin ups, inversions etc., can be performed using this squat rack. A squat rack helps in building a well toned body as it enables muscle building and chest building as well as also helps in developing strong and powerful legs. The most important factor of weight lifting exercise is the safety and you need to keep that in mind while buying gym equipments for your commercial gym. A Body Solid squat rack perfectly fulfils that requirement as it prevents knees and back injuries. The best thing about a Bodysolid squat rack is that it can be used by beginners and professional body builders both.
Besides above mentioned Bodysolid gym equipments, you may also require treadmills, exercise bikes, kettlebells, dumbbells, barbells etc., for your commercial gym. So, just visit https://www.worldfitness.com.au and go through the details of other gym equipments for commercial gyms.
The weight bench is one of the simplest yet most effective pieces of fitness equipment that you can find in the world of weight lifting. These benches are so versatile; you can accomplish various kinds of exercise routines and workouts with the help of these flat benches. A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is designed for use in weight training. Weight training benches may be of various designs: fixed horizontal, fixed inclined, fixed in a folded position, with one adjustable portion, with two or more adjustable portions, with racks to hold bars, etc. The bench is made in such a way that it can be kept flat or tilted in such a way that it can use the force of gravity in order to increase resistance which is an integral part of physical training.
With benches at home you can literally save a lot of time, money and effort. These benches possess a folding option thus you can neatly stack them away somewhere in your home while you are not using it. These benches are so sleek you can only remove them when you need it and put the back in the place they belong. Having weight benches in home fitness centres can help you do a number of exercises that you can can’t do without a bench. A proper weight bench is an essential piece of equipment if you plan on safely lifting weights at home. A weight bench is an extremely versatile tool that can help you to sculpt and tone your body by using it to perform a variety of different exercises. The most popular use for the weight bench is to do the bench press exercise.
This very simple tool serves the obvious purpose of getting you off the floor while you are performing fitness exercises. When you are elevated off the floor your range of motion is no longer limited when the weights reach the ground before you have completed the whole movement. Weight Benches also support your back while you are weight-training and help to stabilize your body. Gym weight benches play a significant role in the development of lean muscle mass. They enable you to change the angle of the working muscle group, thereby providing challenge, variety and assistance in your workout. Performing the exercise from a seated position, with the bench positioned to support the back, can help you isolate the muscle group and protect your spine. It is unquestionable that weight bench, a piece of fitness exercise equipment is specifically designed for the purpose of guaranteeing stability when exercising with weights. They guarantee the necessary support and stability in order for the lifter to focus on what actually matters…focusing on the muscle. These benches are excellent so that you can learn about proper technique and posture without having to worry about any mistake or injury. Incorporating fitness into your life has many benefits, if you put together a fitness program that includes exercise, nutrition, and proper rest the quality of your life will improve.
A weight training bench is a piece of equipment that has a resemblance to a normal bench, but is designed for use in weight training. Weight training benches may be of various designs: fixed horizontal, fixed inclined, fixed in a folded position, with one adjustable portion, with two or more adjustable portions, with racks to hold bars, etc. Weight benches have an important role in the exercise routine of people.
Gym benches aid the movement of hyper-extension. This helps strengthen the lower back muscles that improve core stability and posture. Gym benches provide the support needed to lift heavy weights and will not break or buckle under strain. It also gives the user more confidence to focus on the muscle without having to stress about losing balance or control during the movement.
New weight trainers will struggle to remember proper posture, technique and breathing guidelines and using a bench will help to teach the basic principles without worrying about falling over or using momentum of the body. They guarantee the necessary support and stability in order for the lifter to focus on what actually matters: focusing on the muscle. One great thing about weight benches is that they need not only be used with weights. They can also be used in other exercise routines, including cardiovascular workouts. People who are just starting to exercise using weights may find it hard to remember what the proper postures are, as well as proper technique. Therefore, these benches are excellent so that you can learn about proper technique and posture without having to worry about any mistake or injury Things like core stability, posture, and strengthening of the lower back can be accomplished by using this equipment. Weight benches are widely available in gyms, but you can also install one in your home to achieve maximum benefits for your workout. Benches are perfect when it comes to saving space, especially in small home gyms. Stabilization of the body and form is crucial when lifting weights, which is why a weight bench has become an important part of any gym workout. Weight benches provide stable support necessary to be able to lift heavy weights. This will help prevent injuries such as muscle strain or break, and will also gives you more confidence and concentration when you lift the weights because you no longer have to worry about keeping your balance or control during the process. Weight benches serve multiple purposes. Apart from offering stable support for heavy lifting, you can use it as a step for step-up exercises, platform for push- ups and mat for abdominal crunches. This bench is very helpful for you to lift barbells for weight lifting without pressuring your body too much. Aside from that this bench helps you target every part of your muscle that you need to develop. You will not be over strained in weightlifting for it will focus on the muscle that only needs to be developed. A weight bench also helps parts of the body that are not always exercised. This one simple tool, coupled with a few weights allows you to do a large variety of different exercises.
Bench press is a staple exercise of the bodybuilders usually performed for strengthening the upper muscles of the body. The exercise helps in development of pectorals, deltoids, and triceps of the trainer. All the upper body major muscles and also the supporting muscles including anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers and trapezii are best trained with different kinds of bench press movements. Bench press is performed using weights on a weight bench. Depending on the types of weight used, angle and the way the exercise is performed there are different classifications in bench press.
Depending on the weights used, bench press can be classified into the following
Dumbbell Bench Press
Bench press performed with dumbbells is a dumbbell bench press. In a dumbbell bench press trainer grasps two dumbbells firmly in his hands while lying on the weight bench performing different sorts of movements to create stress in muscles which helps in their toning. Dumbbell bench press works wonders for chest development. It not only trains the major chest muscles but also provides good exercise for overall upper body muscles including the secondary muscles because with dumbbells wide range of motions are possible that might not be possible with other forms like barbell bench press. Dumbbell press is safer because it is easy to drop the dumbbells in case of any accidents.
Barbell Bench Press
For those looking for intense chest or upper body training, barbell bench press is good alternative to dumbbell bench press. In the dumbbell bench press, when the lifter reaches a certain strength, he witnesses awkwardness of holding a big dumbbell and getting it into position which seriously limits his strength but with barbell which is balanced on both sides with rod is much systematic form of load which can be conveniently be used for intense exercising of muscles and fibers in those muscles. Therefore a barbell bench press with heavier weights can also help in much calorie loss too and is definitely a good exercise for body shaping too.
Depending on the position or angle at which the exercise is performed bench press can be classified as
Flat Bench Press
A bench press is also called as flat bench press usually. A flat bench press is a regular bench press that is performed while lying flat on back parallel to ground. The flat bench press is good for the pectoralis major muscle especially the lower as well as the anterior deltoid muscle workouts. It is good for overall chest and upper shoulder training.
Incline Bench Press
Compared to flat position of flat bench press, incline bench press is performed while rising up at an incline. The position of a trainer in incline bench press will be similar to position of a person while reclining in a chair which means the shoulders are at elevation while the pelvis at lower position. This inclined position helps to target the upper chest muscles. The only problem with incline bench press is that it cannot be performed using such heavier weights that are possible with flat bench press.
Decline Bench Press
Decline bench press is performed at reverse angle. Here the pelvis is at elevated position while the head being at lowered angle. The workout performed in this declined position bench press is a great work out for the lower chest muscles.
Apart from these there are still other secondary variants of bench press like flat dumbbell bench press, flat barbell bench press, incline and decline variants of barbell and dumbbell bench press, close grip bench press, reverse grip bench press etc. With so many strategies and methods for bench press workout, it is really important for a trainer to select a right bench press strategy or method that gives him the best results.
Bench press is an excellent form of exercise for upper body training. It trains the chest and shoulder muscles. The major muscles of the body including pectorals, deltoids, and triceps and also the secondary muscles are trained when bench press is done with continuous and varied movements with weights. There are different kinds of bench press are performed by the body builders for upper body training including incline bench press, decline bench press, flat bench press, reverse grip bench press, conventional bench press, bamboo bench press etc. Bench press can either be done using a barbell or with a set of dumbbells. The bench press done with barbell is barbell bench press and that with dumbbells is a dumbbell bench press. However the modern way of performing bench press is on a Smith machine. In bench press with Smith machine the exercise is performed by lowering and raising the barbell that is restricted between the steel runners.
Whatever be the type of bench press, it is very important to perform it with proper techniques and methods to ensure that the top level safety and best results are achieved. Following are some of most important things one needs to focus on for performing bench press to ensure healthy shoulders and longevity.
Select the Right Equipment
To perform bench press safely and most accurately, the basic and most important thing one should consider is equipment. Depending on training requirements and experience in performing the exercise, one should rightly select the equipment for best results. For example if the trainer is just beginner he can go with barbell with light weight initially and then eventually add up the weights for much intense muscle training as the convenience grows.
Have a Spotter for Help
Secondly while performing a bench press, especially the barbell bench press it is very important to have a spotter for help because this will ensure safety from accidents often resulting due to weights mishandling or falling.
Warm Up Before Bench Press
You need to prepare your body for training. For this trainer should perform some basic warm up and stretch up exercises initially before performing the bench press. With start-up exercises upper body will get loosened and ready for the training.
Proper Posture is Very Important
The position really matters. Right position will ensure that the exercise is performed to the best and with proper safety. It is very important to position the legs flat and at 90 degrees to the floor during the lifts. Moreover a tight grip on the weight at all times is important because a tighter grip creates more tension in the lower arms, upper back and chest. Keep your chest up throughout the movement. Make sure that you do not arch your back as you press the bar up because this will decrease the effectiveness of the exercise.
Once you have set proper posture and started training, you will feel stress in your upper body parts especially the shoulders and chest. Once you get comfortable with the bench press, slowly increase the difficulty of your routine. Try out different forms of bench press performed alternately. For example initially start up with flat bench press, then do a set of incline presses followed by a set of decline presses. This will give your muscles the best movement and training for strength. Never forget to use a spotter for safety.
Dumbbell Bench Press – An Ideal Exercise for the Bodybuilders
Dumbbell bench press is certainly one of the best exercises for a bodybuilder. It is a bench press performed with a dumbbell in each of the hands of the trainer. By performing dumbbell bench press exercise consistently a bodybuilder can boost up the mass, strength & power in his chest and shoulder muscles.
Performing Dumbbell Bench Press
A dumbbell bench press is an easy and very effective bodybuilding exercise performed using dumbbells and weight benches. Proper position and execution is very important to ensure that the exercise is performed at its best and safely. To position yourself for dumbbell bench press, you need to be seated on the edge of a flat bench with two dumbbells grasped in an overhand grip. Then carefully lie on the flat bench bringing the dumbbells to the sides of your torso at chest level. Feet should be planted firmly on the floor. Slowly rise up the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. Make sure that dumbbells are held directly over your chest area, slightly touching each other with palms facing forward. Once positioned like this you should execute the press by rising and lowering the dumbbells to the side of your chest slowly in a controlled fashion. While doing so do not bounce the weight from the chest and make sure to keep your elbows out and away from the trunk of your body.
Benefits of Dumbbell Bench Press
The flat dumbbell bench press is a good alternative to the traditional boring barbell bench press for a bodybuilder. As compared to barbell press where the weaker arm can rely on stronger arm while picking up the barbell, in dumbbell press the two dumbbells are lifted independently of one another. This strengthens the weaker body part and therefore there are no muscle imbalances with dumbbell bench presses. This is a really good exercise for a bodybuilder who is experiencing the plateau with barbell bench press. With a dumbbell bench press, majority of the upper body muscles can be exercised for bodybuilding including the chest, pectoralis major, deltoid, clavicular, shoulders, biceps and triceps.
Performing dumbbell bench press with angle variation in weight benches, allows bodybuilder to work different subgroups of muscles, or work the same muscles in slightly different ways. For example with the incline dumbbell bench press the bodybuilder can target the upper part of the chest where as in a decline dumbbell bench press lower portion of chest can be targeted.
Using proper dumbbells and weight benches for dumbbell bench press is very important. One should select the right kind of dumbbells and weight bench to get the best results from the exercise. At worldfitness.com you can find best quality dumbbells, dumbbell sets and weight benches for your exercise requirements.