Getting the Best Strength Gains With the Flat Bench Press
Few exercises are used more often than the flat bench press. Not only does it provide a core method for strength gains to the Pectoralis Major and Minor muscles but it is also used universally as a key power lift for upper body strength tests.
The flat bench press is designed as a basic push exercise that will beef up your chest muscles as well as your deltoids and triceps. This exercise is performed on a standard flat bench press with a barbell compounded with the desired amount of weights. The barbell is taken from the locked position and placed right above the chest with the arms extended. As the barbell is lowered down to chest level, inhale in order to maintain a proper breathing rhythm. Pushing the barbell back up to the starting position should be accompanied with an exhale. At no point should you hold your breath. This raises blood pressure levels unnecessarily and disrupts proper flat bench press technique.
Always spend time getting comfortable before starting this exercise. The grip should be set at slightly wider than the shoulder width. The legs should be placed flat and wide in order to provide optimal body stability throughout the exercise. Pump the chest outward as the arms are extended, compress the shoulder blades flat on the bench and slightly arch the trunk in order to provide the most optimal performance.
Whenever performing the flat bench press it is imperative to use a spotter. This will safe guard users from possible injury. Serious trainers and bodybuilders should consider using spotters to reduce the need to exert energy required to take the barbell from the out of lock position to the starting position.
Body stability is highly important for the most optimal strength gains when performing a flat bench press. The legs, trunk and shoulder blade should not be moving or shaking when performing repetitions of heavy duty weights. This is designed to focus all the energy and force onto pushing the weights through the motion.
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.
