The Best Chest Exercise is the Flat Barbell Bench Press
The flat barbell bench press is the most beneficial exercise for increasing chest strength and power. This not only works the major muscle groups of the chest, but it also uses a significant amount of resistance. This is a key element to building upper body strength.
Depiction of Motion on the Bench Press
To begin this exercise, you must lie flat on the bench with the soles of your feet flat on the floor. This provides a solid base to help lift the weight. The rest of your body, including your head, remains flat on the bench at all times.
Measure your hand distance on the bar with the stripes. When you lower the bar to your chest, your arms should be at a 90-degree angle. Your elbows should fall at a natural 45-degree angle from your body, not remain tucked to your body nor pointed outward. Ensure you are positioned under the bar so it will drop almost directly to your chest.
Once you unrack the bar, hold it just above your upper chest. Inhale deeply as you lower the weight and maintain control of the bar. Pause for a moment after the bar lightly touches your chest. Push the bar up away from your body and exhale only when you know you can fully push the bar back up. The bar should travel toward your head slightly on its move upward. Lock your elbows once your arms are approximately 95% straight.
Variations
The versatility allowed by a bench press helps to make it one of the most beneficial tools for building upper body strength. Variations in grip can serve to employ a particular muscle group. These are as follows:
- Close grip: used to focus more on triceps;
- Wide grip: used to build chest muscles;
- Middle grip: used for maximum effort on the bench press; focuses on triceps, shoulders, and chest muscles.
Another variation when focusing purely on chest muscles is to lift your legs off the ground and keep them bent or crossed in the air. This eliminates their involvement with pushing the bar, thus giving greater focus to the chest region.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
