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Bench Press :

Bench press is a compound exercise but obviously better then push-ups. If you are serious into the pecs business you must do them.

How to do Bench press:

Flat Bench Press :

Flat Bench Press
  • You should lie on a flat bench with your feet on the floor for balance.

  • Your hands should be far enough apart that your forearms point straight up (perpendicular to the floor).

  • Start with the bar at arms length and then lower it towards your chest.

  • Make sure that when lowering the bar your elbows point out, working the whole chest.

Inclined Bench Press :

Inclined Bench Press
  • Its similar to the flat bench press, just the bench is a little raised (inclined).
  • The basic difference is that unlike flat bench, you lower the weight to your upper chest . This works more on your delts and upper chest.
  • Hows much your delts get work is proportional to how inclined you are. Normally 30-40 degrees is ok.
  • Make sure that the bar doesn't drift forward, lowering to farther down the chest. If this happens you won't be working the upper chest as much, the shoulders will be doing more work.

Declined bench Press :

Declined bench Press
  • Here the bench is adjusted downwards. The angle is about 23-30 degrees.

  • Its a compound exercise and is very good for lower pecs also the front deltoid.

  • Bring the bar down you should bring it down to the lower part of the chest.

  • Make sure that the bar doesn't drift backwards. If this happens you'll be working more of the pectorals rather than focusing on the lower portion.

Common mistakes in doing Bench press:



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