The Barbell Bench Press is one of the best chest exercises for building muscle mass and strength in the chest, shoulders, and triceps.
The Bench or Chest Press is often considered the King of Upper Body Exercises, and it should be included in your workout if your goal is to add muscle to your upper body.
In regular circles, you are considered strong if you can bench your body weight 10 times, and at the NFL Combines one strength test is how many times you can bench 225 pounds.
With strength training, there is something known as the 1 Rep Maximum, and as the name suggests it's the maximum amount of weight.
Power lifters push the limits for 1 Rep Maximum on the bench, and some bench 300, 400, 500, and even 600+ pounds. However, you don't have to be a power lifter or a bodybuilder to benefit from the chest press with a barbell.
The Barbell Chest Press is a great exercise, for anyone who wants to develop their chest muscles. Obviously how much weight you use and how many repetitions you perform affects how your body will respond to the exercise.
Women can Benefit from the Bench Press.
Women can benefit from doing chest press with the barbell just as men can. A traditional Olympic barbell weighs 45 pounds, and using the bar can build upper body strength, tone flabby arms, and help to preserve bone density in the upper body.
Below are pictures and instructions of how to do this chest exercise.
Starting Position: Begin by lying on a bench. Use a grip that is slightly wider than shoulder width.
Form: Inhale and slowly lower the bar towards your chest. Pause for a brief second after the bar touches your chest and then exhale and extend your arms to the starting position.
Personal Trainer Tips: If you are a beginner, I suggest using a spotter just in case you experience unexpected fatigue.
Use a comfortable range of motion. The more range of motion to more muscle work, but in addition more range of motion means more pressure on your joints.
Try one of these sample Bench Press Workouts.
Yours in Health,
Dr. Charles PT/PT
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