Bench Press

The Bench Press is by far the most popular exercise ever. Whenever you here men in the gym speaking the question “how much can you bench” gets asked alot. It is considered to be the best exercise to show your strength. The Bench press is the main exercise when it comes to building up and strengthening the chest muscles.

The Bench Press should be added to your chest workout routine every week.

Steps on how to do a Bench Press

1. Start off by lying on the bench in relaxed and natural position. Your feet should be flat on the ground and your shoulders should be touching the bench. Make sure your lower back isnt flat against the bench but also make sure it doesn’t curve to much.

2. Bring your arms out straight either side of you, bend your elbows and grab the bar. This should give you the correct width at which you should hold the bar. The wider your grip the more it concentrates on the chest muscles.

3. Begin by slowly lowering the bar to your nipple area, the bar must lightly touch your chest then push the bar back up straightening your arms.

If this is your first time doing a bench press start without using any weights until you get used to the exercise and the movements. Once you are comfortable you can start by adding 10kg’s each side and work your way up from there.

For muscle growth you should do between 8 and 12 reps for each set.
For Strength do between 2 and 6 reps each set.
Toning do between 15 and 20 reps for each set.