Exercise of the Week:
Week 1 Bench Press:
The bench press is a vital part to your strength program, and one move that has to be included in your “big 4” basic lifts. Some of the issues trainers have with it (such as creating bad posture) don’t come from benching itself, but come from bench being one of the only exercises in your program, and can be ignored as a concern once your programme is a well balanced all round strength workout.
The bench press is commonly known as a “chest” exercise, however, it is so much more. The bench uses your shoulders, triceps, forearms, lats, and pecs, traps, rhomboids, and pretty much every muscle in your upper body. Hence why it has become the one of the most popular and widely used exercises around the world.
For a well rounded chest the three types of benching are as follows;
Flat Bench Press
The flat bench press as seen in the image above is the basic bench press, preformed by laying on your back, spacing your arms evenly and lowering the bar down to your chest and using explosive power to push it back up. The recommended tempo is to count down 3,2,1 as your are lowering the bar and a count of 1 as you push the bar back up. Always make sure you have a person spotting you if you are attempting a heavy weight and always make sure you are comfortable with the weight being attempted, as pushing the limits too much can result in serious injury.
Incline Bench Press
The incline bench press is performed with your head raised up at an incline, most benches are adjustable. The benefit of the incline bench press is that this position helps to target the upper chest.
Decline Bench Press
The decline bench press is performed with your head lowered at an angle. Your feet are secured by placing them under a padded bar. This bench press concentrates more on the lower part of your pecks.