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How to Bench Press Effectively and With Proper Technique

Filed Under: Misc.

Arnold Schwarzenegger bench pressing

The bench press is one of the most important upper-body workouts you can incorporate in your wokout routine. This exercise can be used as a key indicator to your own upper body strength.

So What is a Bench Press? In the simplest terms a bench press is when you lift weight off of your chest, this can be done effectively with a barbell or dumbbells. A bench press is simply The bench press is a very important part of hardgainer workouts.

A weight lifting bench is all you really need to do the bench press, and many home gyms are appropriately equipped to do this lift. The bench press is a very simply and effective exercise to build your upper body. This article will teach you how to Bench Press effectivelyh with proper technique so you can bench more weight and build a bigger, stronger upper body without injuring yourself.

 

The muscles the bench press works

No lift builds as much muscle in the upper body as the bench press does. These muscles include…

• Primary muscle: Chest (pecs)
• Secondary muscle: Triceps
• Secondary muscle: Shoulders

If you follow a well designed powerlifting routine that uses the bench press effectively you will build consistent “balanced” strength in your entire upper body.

How to properly perform a bench press, whether you're using a home gym or a weight lifting bench

To fully benefit from the bench press and avoid injury, you must perform the lift correctly.

• Step 1: Lay flat on the weight lifting bench and grip the bar with your hands about 22-28 inches apart, depending on your size. Make sure you use your thumb in the grip.
• Step 2: Keep your back flat, shoulders back, and chest up.
• Step 3: Look straight up at the ceiling and lift the bar off the rack. Never concentrate on the bar. If using a home gym setup, look at the wall straight ahead of you.
• Step 4: Lower the bar to your chest. Make sure the bar taps your chest and your forearms are perpendicular to the floor.
• Step 5: Lift the bar back up. Never, ever use your back to lift! This is a sure way to injure yourself, setting you back on your hardgainer workouts.

 

Safety precautions to ALWAYS use when performing a bench press

The bench press is notorious for ruining people's workout programs. Lifters often overdo the bench press and subject themselves to overuse injuries. Follow these safety measures to make sure your workouts are never interrupted by injury.

• Always use a spotter. If you find yourself unable to lift a bar another time, you won't be stuck.
• Don't lift your back when lifting the bar. This creates "artificial" strength and can lead to injury.
• Use a power rack.
• Make sure you are using proper technique. Start your workout programs with little weight and slowly add weight as you perfect your technique.
• Never lift in excess. Overuse injuries can ruin your workouts.

 

Bench press variations for workouts

These variations of the bench press should be incorporated into your weight lifting workouts. Each lift emphasizes a slightly different muscle group and can evenly work your muscles so even strength distribution is obtained. A gym professional can help you perform these alternatives correctly.

• Close Grip Bench Press: Emphasizes triceps.
• Reverse Grip Bench Press: Reverse the way your palms face. Emphasizes triceps.
• Incline Bench Press: Emphasizes shoulders.
• Decline Bench Press: Lets you bench press more weight.

Your workouts should emphasize the regular bench press, but these variations can be added for variety and to give your regular "bench muscles" a break.

One final note. This article mentioned the use of home gyms when doing the bench press. Don't use a machine unless you absolutely have to. Barbell workouts are much more effective than machine workouts.

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How to Squat Effectively & With Proper Form

Filed Under: Misc.

Squat
Image Source: dehwang

If your time in the gym were limited, squats are the one back exercise and strength building lift you would want to concentrate on. This stretching exercise and lower back exercise actually strengthens the entire body. Combining stretching exercises with squats and other back exercises will sculpt your body into a well toned machine.

Squats work more of the body's muscles in one rep than does any other lift. Squats build muscle in the legs, knees, abs, upper back, and even the arms, all this on top of being a fantastic lower back exercise. Other than deadlifts no other lift has more muscle building benefit.

How to do squats

In order to fully benefit from squats without injury, you have to do each rep with correct technique.

• Step 1: Do some thorough stretching exercises before starting
• Step 2: Unrack the bar with the barbell squarely on your back between the shoulders and step back.
• Step 3: Think about proper technique. The squat is an easy lift to do incorrectly. Make sure you keep your chest up, look forward, get a narrow grip on the bar with thumbs on top of the bar, keep your wrists straight and elbows back, have your feet shoulder width apart, and weight on heels. Review this step a few times.
• Step 4: Squat down: Keep your hips back like you're sitting on a toilet and keep knees out and over your toes. Squat down so your knees are parallel.
• Step 5: Stand back up. Keep your hips up, squeeze your glutes, keep knees out and don't let them buckle, and keep your weight on your heels. Squats are a back exercise so make sure it feels like you're doing a lower back exercise.

Before you start doing squats for real in your workout plans, make sure you're doing everything with correct technique. Start with just the barbell, no weight on either end. Have a gym buddy or professional judge your technique. If you need more guidance, don't be afraid to ask an experienced lifter or one of the gym professionals for help. Doing squats incorrectly will almost certainly result in injury.

Remember, squats are vital to your workout plans, but "parallel squats" aren't your only squatting options. Back exercise variations of squats are great muscle building opportunities as well as fantastic stretching exercises. These variations can be used by a hardgainer if squats are too difficult or you've suffered an injury.

Alternative Squat Excercises: The leg press and hack squat

The leg press is performed on a machine called a sled. The sled doesn't work as many muscles as regular squats do but is a safer and easier lift to learn. Use this when injured or otherwise unable to do regular squats.

Hack squats are similar to regular squats but is also done on the sled. Instead of placing a barbell on your back, you use a specially designed sled to perform a lift similar to squats. Ask a gym professional about these two lifts if you think you might need to use them in your workout programs.

Remember, master squats for the best muscle building results.

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How to Deadlift Effectively And With Proper Technique

Filed Under: Misc.

Deadlift
Image Source: flossy22

The deadlift is perhaps the most everyday applicable exercise there is. The deadlift is even more applicable to everyday life than the bench press. How many times do you pick up something heavy at work or at your home? Probably a lot. This is basically what you're doing with the deadlift. You're picking up a heavy amount of weight straight off the ground.

The deadlift is another for those trying to build muscle and gain strength. All powerlifting lifts will benefit from the deadlift. Why? Because a properly performed dead lift is another massive muscle building exercise! Weight lifting programs are meant to build as much strength as possible, and since the deadlift works the largest muscles in the body (your back and legs), the best powerlifting and muscle building programs utilize this lift.

The muscles you'll build with the deadlift

The deadlift works the largest muscles of the body. With the deadlift you'll...

• Work more large muscles than you would with the squat or the bench press
• Work the hamstrings, glutes, and quads. You'll build well-rounded leg strength.
• Increase your grip strength. In order to hold the weight, you need a strong grip. The deadlift will help increase that grip strength.

How to perform the deadlift safely and effectively

Proper dead lift technique is important if you want to deadlift without injury, even more important than proper bench press technique. You can injure more, larger muscles with the dead lift than you can with the bench press or almost any other lift.

Take a look at this instructional video to see how to perform deadlifts with proper technique

How to Deadlift Instructional Video

Here are the steps to a perfect deadlift...

• Step 1: Begin your proper dead lift by stepping up to the barbell. The bar should be about mid-shin level and 2-4" away from your shins, laces under the bar. You may have to place the bar on small plates to raise it up high enough.

• Step 2: Place your feet about shoulder width apart, as you would with many other lifts in your workout programs.

• Step 3: Grab the bar with your hands about 20" apart. Your chest should be pointed up. Pull your shoulders back so your upper back is never "rounded." Look forward, not down.

• Step 4: Begin the lift. Keep your arms straight. The bar should come as close to your shins as possible without actually touching them. Put your weight on your heels. Squeeze your glutes so you lift with your legs, not your back.

• Step 5: Keep this posture until you're all the way up with your legs locked.

• Step 6: Low the bar in the same posture. Flex your hips first. When the bar is past your knees, you can bend your knees.

Important safety tips to remember for a proper dead lift

As with many other lifts in muscle building workouts, the deadlift is easy, and but also dangerous, to do incorrectly. Never raise or lower your hips past the correct position. You can do this by putting the bar at mid-shin level and having your shoulder blades directly over the bar.

Bending or hyper extending your back puts excess pressure on your spine and back muscles. Prevent bending your back by keeping your chest up and spread out. Always look straight forward when doing a deadlift.

Bending your elbows can tear your biceps. Always keeps arm straight by tightening your triceps.

Remember, the deadlift is different than the squat. Although they appear to work the same muscles, they are actually two very distinct lifts. Confusing the proper steps between these two lifts could result in injury. Always remember the squat and the deadlift are different.

You'll be lifting more weight with a deadlift than you will with any other lift, so increase weight with caution. Make sure you're comfortable with your technique at a particular weight before increasing. Your muscle building goals will be ruined if you injure yourself. Proceed with caution, do every deadlift correctly, and you'll be building muscle with your workouts quickly!

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