Chest Workout - Bench Press
Written by Nash Trout on March 24th, 2007 in Men's Fitness, Build Muscle, Workout, Exercise, Chest Workout, Strength Training.
Bench Press is a classic workout to develop a well-defined chest. It also works your deltoids and triceps. For safety, it is best to have a spotter or a training partner to help you with the weights.
Developing a muscled chest requires that you also build up your triceps and front deltoids. The three work as a unit.
You can build up your chest muscles by doing chest presses on an incline bench, a flat bench, or a decline bench. These angles will target your upper, middle, and lower pectoral muscles, respectively.
Bodybuilder Frank Sepe demonstrates on workout video how to properly do the Flat Bench Press.
Dumbbell Bench Press Instructions and Tips:
1. Lie flat on a weight bench with a dumbbell in each hand, your arms fully extended and perpendicular to the floor. The ends of the dumbbells should almost touch. Your feet should be flat on the floor and your palms should face your feet.
2. Slowly bend your elbows and lower your arms straight down until the weights are just above the sides of your chest.
Your elbows should be no lower than your ears. Pause for a second, then slowly raise your arms back up again. Keep the weights under control: Don’t arch your back or let the dumbbells bounce.
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June 9th, 2007 at 9:12 am
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November 22nd, 2007 at 11:57 pm
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May 29th, 2008 at 5:42 am
Hi,
I totally have to agree with you on this one. Bench press is definitely the best exercise to build you get massive chest muscles. In fact, I myself have been doing the bench press for months and the results have been great. Just remember to do a variety of them to target different parts of the chest.
Edwin