the barbell bench press is a great exercise that gives and boost more chest strength, muscles, density and makes you stay physically fit.
It is also known as(flat bench bar press) it is one of the best chest exercise that helps you build strength and muscle that is required for you to stay fit and in-fact not just in your chest zone area but, also in your triceps and in the front side of your shoulders as well. To perform this exercise, it is advised to use a spotter especially if, you are using a free bar or dumbbells to eliminate the chances of dropping the weight on yourself.
How to do a proper barbell flat bench press.
positions yourself very well lie down on the flat bench firmly, positing your feet flat on the floor a little more than your shoulder that is width apart and make sure to keep your back flat on the bench. Then use a grip broader than your shoulder width.
So hold the barbell above your body, then make sure you lower down slowly to the middle of your chest.
When performing this exercise take care and make sure you are in total control, do not let the weight control you.
Don’t bounce the weight off your chest, you may need to be assisted by fitness expert or someone that can assist you all along.
Drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked.
Using a spotter is very important for it can be of great help to save you from getting hurt by the weight. Pause briefly at the top, then lower slowly back to the starting position. Repeat the process again prior to your desire reps.
Steps and safety guide when doing barbell bench press
Make sure you are warmed up before any form of weight training.
Warm yourself up for at list 5 minutes prior to hitting before hitting the weights.
Do not start with cold body.
If you are having any physical or heart problems it is advised to contact first your doctor.
It is advised to rest for at least a minute after the warm-up sets and two minutes between heavy sets.
You don’t need to rush yourself stay calm and be concentrate have a time countdown for yourself.
The weight must not fall or stray away from your hands.
Do not overweight yourself on this exercise.
Load the weight that your power can afford.
Overweight can lead to impossible to control and gestate the performance.
Do not create any difficulties or momentum that can jeopardize the good performance.
Barbell flat bench press health benefits
Its helps build strength.
Barbell bench press helps in building more strength and energy.
It is one of the best chest exercise that provides great strength and energy in return.
Its help train the muscle density.
Its train the muscles in front of the of your shoulders and your triceps muscles.
Barbell bench press not only will it helps with good strength and energy but also train and refine your chest muscles.
Down bellow are 15 more important fitness exercises, workouts that you should look up to that would help you transform and re-balance your body:
- Front plate raises
- Reverse curl barbel
- EZ or barbell abdominal rollout
- Single leg standing calf raise dumbbell
- standing shrug
- stiff leg deadlift
- Donkey calf raise
- seated cable raw workout
- standing dumbbell curls
- Triceps bench dip
- Abdominal side bent for your obliques
- Wrist curl with the barbell or EZ
- Decline bench press chest exercise
- One arm dumbbell rows to straighten your back
- Barbell lunge for your gluts