21October2019

Andaman Chronicle

The Daily Diary of the Islands

The Bench Press

By Buvnesh

The bench press is a compound movement (including two or more muscles) which helps in developing the pectoral muscles (chest muscles), and increasing the mass of the upper body. 

Steps in doing a bench press:

1. Lie down on the exercise bench with your feet wide apart in such a way that they help balance your body while performing the exercise. Use a fairly wide grip i.e. slightly wider than your shoulders.

2. Now lower the weights towards your chest about nipple level and then push it back up overhead. Inhale deeply as you lower the weights and exhale while pushing the weights overhead.

3. Keep your chest up at all times, maintain an arch in the lower back, and keep your feet flexed.

Stick to the rep range between 9-25 rep in total i.e. 3 sets of 3 reps (or) 5 sets of 5 reps and no more.

One can go upto 12-25 reps if defining your pectoral muscles is your goal, i.e. 4 sets of 8-12 reps, progressively increasing the weights. Developing a proportionate chest takes a while and a lot of hard work. So start benching with weights according to your goals.

Until then, keep grinding! Ciao, till next week! 

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