One of the most sought after exercises in the gym is the Bench Press.
Unfortunately, poor execution, too much weight and wrong number of sets and reps, are some of the reasons that may lead to an injury and / or impair the efficacy of the exercise.
Since most of us perform the bench press as part of our recreational gym routine, there is no need to go pro about it or to use inadequate variations of the exercise.
Selection of equipment:
· Dumbbells would be your first and best choice. They offer the most adaption to the trainee’s range of motion and shoulder’s structure and involve more muscles than the regular bench press thus increasing the efficacy of the exercise. Second choice would be the barbell. I don’t recommend using the smith machine nor the seated chest press as they both force their range of motion on the shoulder joint and place a significant amount of stress on the rotator cuff muscle.
How much weight?
· The amount of weight depends on your goal. If your goal is strength choose, a weight where you can safely perform a maximum of 6 to 10 repetitions. If you goal is endurance, choose a weight where you can safely perform a maximum of 12 to 15 repetitions.
Execution:
If possible have someone to spot you, it will keep you safe and raise your confidence level to better execute the exercise. Lie down on a supine ((flat) ) bench making sure to use 5 body points of contact: back of the head, upper back /shoulders, lower back / buttocks, right foot, left foot Start by holding the dumbbells with your arms fully extended and parallel to each other. Using a slow to moderate pace lower the dumbbells in unison alongside your chest and aligned with your nipples to about 2 inches above your chest and refrain from expanding your hands over 1.5 times your shoulder’s width. Keep your wrists rigid directly above your elbows with the dumbbell handles aligned with each other. Use a more rapid pace pressing the dumbbells up to the starting position, making sure not to arch your back or raise your chest to meet the dumbbells.Bench Press!