Bodybuilding is the art of developing a well sculpted body exhibiting a fine curvature. It focuses on the development of all the muscles of the body by a combination of various exercises comprising of strength training, flexibility training, weight training, resistance training, endurance training etc. Bodybuilding is not only a spectacular sport but is being pursued by a number of individuals in order to promote the overall fitness of the body and to get in shape. The sport itself lays stress on the development of lean muscle mass while shedding excess body fat. It helps tone the body and increases the overall strength and stamina of the individual.
Bodybuilding can be pursued by individuals belonging to various age groups and genders. There are various exercises for developing the chest, arms, legs and the back muscles of the body. These exercises increase the body’s metabolism, help burn calories and tone the musculature. Barbell bench press is one of the most common exercises performed by most bodybuilding enthusiasts in order to develop the chest muscles. It strengthens the chest and enhances its shape and size. A strong chest is also helpful in boosting your performance in various other activities and sports such as rowing, martial arts, gymnastics, swimming, rugby, football, volleyball, martial arts, tennis etc.
Development of the chest muscles is a great motivator for most men. A well developed chest is the emblem of male heroism and gallantry. Women too, can benefit from these exercises by maintaining a good figure and toning the body. Barbell bench press exercise is offered in most commercial gyms, fitness clubs and bodybuilding centers. It is of great importance for wrestlers, weightlifters, boxers, athletes etc.
Bench press is known as the king of chest training exercises. It primarily targets the pectorals major muscle. It also targets the shoulder and some parts of the triceps muscles.
Benefits of Barbell Bench Press:
It helps build a massive and bulky chest.
It is easy to perform and is the most appropriate way to strengthen the chest.
It develops and strengthens the pectorals major.
It helps boost the performance of the individual in many other sports such as rowing, gymnastics, football, rugby, swimming, tennis, basketball, wrestling, boxing etc.
Starting Position:
Lie down on a flat bench with your back resting against it.
Make sure the bench is attached to a barbell rack.
Hold the bar with your hands over your shoulder and palms facing forward.
Remove the bar from its rack and place it over your chest with your arms extended.
Then press the bar back to its original position.
The bar should not touch the chest at any point during the exercise. This will cause unwanted stress on your shoulder joints.
Make sure to lower the bar in a slow and controlled manner.
While pressing the bar upwards, you must apply pressure.
Repeat the exercise for the desired number of repetitions.
Tips for enhancing your performance:
Place your hips firmly on the bench. If you lift up your hips to generate force you will suffer from lower back strain.
Your back should not arch as you push the bar up. This will cut the amount of stress on the chest.
Avoid bouncing the bar off the chest.
Use the application of force and full range of motion to complete the repetition.
Keep your palms facing forward and wrists straight.
It is essential for you to perform these exercises under the guidance and supervision of a certified trainer. This will help you use the right form and appropriate amount of weights to avail maximum benefits. Never attempt an exercise without knowing its technicalities as this increases the risk of injury.
Prior to performing any bodybuilding exercises, you must consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not, particularly, if you are suffering from any ailments such as coronary heart disease, hypertension, anxiety disorders, cancer, asthma, chronic back pain etc.
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