To complete a bench press properly, Horton suggests following these steps below. From there, he recommends a slow gradual increase in weight. “I often start off each bench press routine having athletes do a set with no weight on the bar,” says Horton when working with bench press beginners. Each variation can be completed by either changing the equipment used or adjusting the angle of the bench, simply angling it 30 to 45 degrees higher for incline variations or 10 to 15 degrees lower for decline variations. “These two staple exercises can then be into the flat bench, incline bench and decline bench variations,” he explains. Two of the most common varieties are the barbell bench press and the dumbbell bench press, according to Horton. “There are probably at least a dozen different varieties of bench press ,” says Ryan Horton, a Georgia-based strength and conditioning coach. The general goal of the bench press is to improve and maintain upper body muscular strength. The purpose of bench pressing is for lifters to improve their performance of the exercise with practice and repetition and gradually build up to lifting heavier weights. The bench press exercise mainly utilizes the chest muscles (pectoralis major), deep shoulder muscles (periarticular), and parts of the arm that include the primary extensors of the elbow joint (triceps brachii), the anterior deltoid that moves the arm forward when walking and a portion of the upper arm called the biceps brachii. Professional bodybuilders, elite athletes and everyday gym goers use this exercise to build muscle strength as well as increase muscle size. The bench press, or chest press, is an upper body strength training exercise that involves lifting weights above your torso while lying on a workout bench. In-app GPS tracking, weight loss tracking & activity.Delicious, easy-to-follow meal plan for faster results.Daily running & strength-training workouts tailored to you.$50 A Month For First Time Users, Use Code forbes50offex Track your progress, goals and weekly training plans from the app.Match with your perfect coach who's on-call to support you. Meets your needs through personalized and dedicated coaching.Personalized strength metrics to track your progress.Home & gym workouts for all levels with easy-to-follow videos.Rated "Best for Whole Body Health" by Forbes Health.Average Bench Press By Weight, Age And Gender While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof. The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health. Second, we also include links to advertisers’ offers in some of our articles these “affiliate links” may generate income for our site when you click on them. This site does not include all companies or products available within the market. The compensation we receive for those placements affects how and where advertisers’ offers appear on the site. First, we provide paid placements to advertisers to present their offers. This compensation comes from two main sources. To help support our reporting work, and to continue our ability to provide this content for free to our readers, we receive compensation from the companies that advertise on the Forbes Health site. The Forbes Health editorial team is independent and objective.
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