“How much do you bench press, buddy?” Chances are high that you will be asked this question at least once in the gym. But are you satisfied with your bench press? If not, then read our article, in it you can learn how to increase the working weight when doing the chest press.
The bench chest press is a basic exercise. And since there are many muscle groups involved, you need to have more than just strong pectoral muscles to bench press a lot. The triceps, deltoids are involved here, and the legs and latissimus dorsi muscles are also indirectly involved.
Let's look at scientifically proven tips to help you improve your bench press and gain more muscle mass.
Why do the bench press?
The bench press is one of the basic exercises for the muscles of the upper body. Regardless of gender, you should definitely include it in your strength training because it:
- Helps pump up the pectoral muscles . The bench press loads them better ACE-Sponsored Research: Top 3 Most Effective Chest Exercises than all other exercises, including crunches and machine presses, dumbbell flyes and dips.
- Pumps up his hands . The bench press is also a great workout for A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press the triceps—the muscles on the back of the shoulder—and the anterior deltoids, which cover the front of the shoulder joint.
- Involves many other muscles . In addition to the main ones, the work also includes the middle deltoids, latissimus dorsi and biceps. The bench press will strengthen your entire upper body and train your muscles to move in a coordinated manner.
- Strengthens bones . Like other strength exercises, the bench press helps strengthen bones and is even used to treat The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis.
- Does not require long development . You don't need much flexibility or balance to perform the bench press. The exercise is simple and functional, so any beginner can do it correctly if they remember the basic points of the technique.
- Has different variations . By changing the inclination of the bench and the width of your grip, you can shift the focus to certain muscle groups and harmoniously pump up your chest and arms.
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