Bench Press Exercise and Workouts with Dumbbell and Free Weights

Bench Press - The Best Chest Muscle Builder

Bench Press is the best Chest Muscle Building exercise. Free Workout Plans. Check how to do Barbell and dumbbell chest press, Incline bench press and decline bench press.

These Exercises should be the center of all your Chest Workouts and add other Exercises as and when you need variety to your workouts.

A Deep, well-shaped Chest is the center of a complete physique and nothing comes close to Bench Press to achieve this purpose.

Bench press can be performed with Barbell or Dumbbell. By using dumbbells you can work the chest muscles through a greater range of motion.
 

Purpose -- To Build Muscle Mass in the Chest { Also works on front deltoids and triceps}

The Bench Press is the fundamental exercise for the upper body and should be a part of any exercise regimen. It remains the best Chest Muscle Building Exercise. It builds chest muscle mass, gives shape and helps in overall chest development.

Execution Technique. You can use either a Machine or Free weights to perform Chest Press. Free Weights are undoubtedly the best way. Grips-- Hands are positioned slightly wider than shoulder width.  A wide grip primarily targets the outer chest and narrow grip helps inner chest development.

Steps.

1. Lie flat on the bench keeping your feet on floor for better balance.

2. Lift the bar off the rack and hold it at arms length above you.

3. Now lower the bar under controlled motion until it touches above the chest{ around the nipple area}.

4. Now raise it until your arms are nearly locked out.
 

Points to remember

• Remember exert while you exert.
• Keep a controlled motion and avoid jerky movements
• Do not bounce the weights off the chest
• Avoid arching of back as much as possible
• For heavy weights use a spotter.

Always perform the Chest Exercises before you perform triceps. This sequence is very important because if you do triceps before chest, the triceps will fail before chest and you cannot lift heavier in Bench press thus not stimulating chest enough.

Just to it.

Variations of Barbell Bench Press.

1.Incline Bench Press

More Chest Exercises Top 5 Bench Press Tips Barbell Flat Bench Press Barbell Incline Bench Press Dumbbell Flys Dumbbell Bench Press Incline Dumbbell Press Incline Dumbbell Flyes Decline Bench Press Decline Dumbbell Press Parallel Bar Dips Pullovers Cable Crossovers Dumbbell/Kettlebell Floor Press Best Chest Workouts Upper Chest Exercises and Workouts Lower Chest Exercises & Workouts

ExerciseGoals.com Recommends Blast your Bench Program by Lee Hayward Click here to read more about Blast Your Bench Program