Bench Technique

Today I am going to explain the proper way to bench as well as improve your bench using variations. Benching is just one of those things that really everyone will judge you on and show you that they can do more. You may also want a big chest and to look bigger and I will explain exactly how one may go about doing that.
It all starts with the general setup. If you have ever done a push up that is pretty much how you do the bench workout. You will start with your hands straight up and down from your body and shoulders in a straight line. This is the standard position. You will also want to have your back flat on the bench with your feet at each side of your body. This will be your support besides your actual chest doing all the work. Once this has happened, you will want to push the weight off of the rack with a possible spotter behind you and then begin to lower the weight down to your chest. Once this has happened, you will now push the weight up back to right about where the rack is. Once up there you may either rerack the weight, or you may push through and keep going and do sets or reps of this weight.
    There are many variations of bench. There is incline, decline, dumbbell, close grip, far grip, or just push ups. The incline bench is going to be set up with the weight just above your head and you will then put the bench at an incline. You will then bench like usual. The decline bench is also fairly simple and close to the typical bench. You want to set the bench at a lower level and have your head fairly close to the ground while your legs will be at the bottom of the bench but higher in the air than your head. Once this has happened you will bench like usual. You may also want to make a variation to your grip and to how you bench. To start, This could be either the standard, close, or far grip bench. The close grip is more of a triceps exercise, yet you will be doing the same workout. You want your hands closer to the middle of your chest and you will then rep out the weight a few times. The far grip bench has your hands about  inches from the standard bench. This will work your outer chest so that the weight is easier to push up when doing regular bench. For your chest to get wider you may also want to do the declines. Dumbbell bench and push ups are about the same deal. You may get a set of dumbbells and lay on a flat bench. Start with the weight on your chest and then push the weight into the air as if you are doing the usual bench workout. To do a push up it is practically just putting your hands on the ground, bending your arms at about 90 degrees or lower or even until your chest touches the ground.


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