Chest Day Bench Press Denver
Do you want to build and tone muscle in your upper body? If so, bench press is one of the best exercises to do so. See Trainer Scott Personal training for more details.
No matter how long you can hold a yoga plank or how many packs you have on the front of your midsection, guys in the gym judge you on how much you can bench. Always have, always will. “Well,” you say, “I don’t train for them.” But you’re not exactly happy about maxing out at 185 either, are you? It’s time to man up and add some plates to the bar. We’ve got the program to help you do it, and the simplicity of it may surprise you. You’ll see big gains quickly, by the time the next issue hits newsstands. And in eight weeks, we bet you’ll have added 35 pounds to your max—that’s more than some powerlifters can add in a year!
How It Works:
We don’t want you to get severe shoulder pain a few years down the road. So bench with your elbows tucked near your sides and your back arched. This takes a lot of pressure off your shoulders and gets your triceps more involved, making for safer and stronger bench pressing. You’re going to be training heavier than you’re probably used to. Sets of three reps on your main exercise of the day is ideal for quick strength gains (although you may have to go a little lighter if you haven’t trained in this range before—see below). The program works the whole body, which is crucial for maintaining balance and sparking overall growth.
Perform each workout (1, 2, and 3) once a week for eight weeks. Rest at least a day between each session.
Perform each exercise as straight sets, completing all the prescribed sets for one exercise before moving on to the next. If you have never trained with three reps per set before on your main lifts (this is a weight that’s so heavy it limits you to only three reps), spend two weeks training with five reps per set to start getting acclimated. Try to increase the poundages you use on the first exercise of each workout every week except Week 4. That week, use light weights and perform 12 reps on every exercise—do not take these sets to failure. Repeat this cycle for the entire eight-week program.
- Lie flat on the bench with your knees bent and the soles of your feet on the bench. Keep your buttocks, back, shoulders, head, and feet on the bench during the entire exercise. This position is known as 5-point contact.
- The bar should be on the rack above your head and your eyes should be directly below the bar.
- Grasp the bar with an overhand grip with hands slightly more than shoulder-width apart.
- Lift and move the bar over the chest area.
- Use a spotter for safety.
- Slowly lower the bar to touch your chest at the level of the nipples.
- Remember to inhale while lowering the weight toward your chest.
- Keep your wrists directly above your elbows.
- Maintain 5-point contact during the movement.
- Push the bar upward until your elbows are fully extended.
- Remember to exhale while pushing the weight upward.
- Maintain 5-point contact.
During the upward phase of the movement, push your lower back into the bench, while focusing on contracting your chest muscles.
Repetitions, Sets, and Weight:
The number of repetitions (reps) and sets you should do depends on your strength goals. In general, muscle strength works to increase basic function of the muscle and is the typical workout choice. Muscle endurance is important to people who participate in endurance activities such as running or biking, and muscle power is beneficial for athletes who need to use sudden quick movements, such as sprinting, or playing basketball or football. Beginners should begin with a basic routine and gradually move toward a strength, endurance, or power routine.
Beginner: 1 set of 8 to 12 reps
Muscle Strength: 1 to 3 sets of 8 to 12 reps
Muscle Endurance: 1 to 3 sets of 15 to 20 reps
Muscle Power: 1 to 3 sets of 3 to 6 reps
Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. When you are able to perform more reps and sets than is outlined in your category, try to increase the weight you lift by 2% to 10%. Your strength goals may change as you progress.