How much do you bench? This is a question that we probably all receive from time to time. The amount someone can bench press has become a form of measurement for sizing up a persons overall strength. So its no wonder why so many people are so concerned with learning how to increase bench press. Now for the million dollar question, how exactly does someone go about doing that? In this article I’m going to address this and give you the information you need to do this. Before you know it you’ll be adding a couple extra 45 lb plates to the barbell when its your turn to hit the bench press!
Now learning how to increase bench press isn’t rocket science but you do have to ensure that you are properly setting yourself up for success. Simply adding more weight and hoping that this time you’ll miraculously be able to lift it somehow isn’t going to do anything for you. In fact, your only going to end up embarrassing yourself in front of your friends and the hot girls on the treadmill!
Instead, lets take a look at the 3 main factors that come into play when attempting to gain more muscle and become stronger.
1.) Nutrition: Chances are if you’ve hit a glass ceiling in your weight training you probably have to take a serious look at your diet. Are you getting enough protein? I recommend eating lots of chicken,turkey, and tuna. Heck throw in a few steaks from time to time too just for good measure! Also, you’ll want to make sure your on a good multi-vitamin and protein powder as well. These are the two essential supplements for any bodybuilder. Getting on some creatine can help as well, but if your diet isn’t where it should be it wont be nearly as effective.
2.)Proper Lifting: Now we’ve all seen the guy that is always trying to lift more weight than he can really handle. You know what I’m talking about the one that is always arching his back and bouncing the weight from his chest. If your doing this please stop immediately. Proper form is ESSENTIAL in order to actually gain any sort of benefit from the bench press or any exercise for that matter. When attempting to increase bench press, you’ll want to make sure that you are lifting the weight you already lift properly. Lower the bar in a controlled manner and lightly touch your chest, BUT DON’T BOUNCE IT. Also make sure that your feet are firmly on the floor and keep your entire back on the seat. So if you are serious about making a good body, then you should at least buy a good adjustable weight bench. We will talk more about adjustable weight bench in UK in this article.
3.)The Workout: Lets now examine what you workout routine looks like. How many sets and reps are you doing? Chances are you’ve probably heard from everyone that you should be doing 3 sets of 10 reps or something along those lines. This is not what you want to be doing! If you want to increase bench press, you are going to want to lift heavy with low reps. Load up with a weight that you can lift no more than 5 times. I personally like to do a 55 (5 sets of 5 reps).
Now once you have these 3 factors in check you should start being able to increase your bench press gradually over time. However, if your like me and want a fast track to becoming a monster on the bench press in a minimal amount of time then I have something that might interest you.
Adjustable Weight Bench in UK
Weight benches play a crucial part in any weight training program with modern benches allowing you to train at any angle, focus on almost any muscle and aid in reducing the risk of injury. Not only do you need a weight bench, you want a quality, reliable bench. Adjustable Weight benches are a vital piece of equipment for working out as they give you an abundance of options for exercises to target all muscles across your body. We look for reliability and durability in everything, so it’s obvious that you will need a reliable weight bench. An adjustable weight bench typically has a simple frame design with one of two different adjustment mechanisms: pop-pin or steps.
- A bench not only has to support your weight, but also the additional weight of what you’re lifting.
- It’s also necessary for proper form.
- Since you are paying fair amount of money you want privileges.
- You can sub-categorise weight benches into utility and benches with racks, the utility version is just a stand-alone design without a rack, most models are adjustable but you can find flat fixed styles too.
- As you get stronger, the weight it needs to safely support goes up.
- They can be used with dumbbells, cages, power racks and various other attachments to ensure a full body workout.
It does not only support you but the additional weight you will be lifting thus you need to make sure you are buying something that is long lasting. They are perfect for combining with a pair of dumbbells and are generally less expensive than those with racks because they are more basic, with this set up you still have a great range of exercise options at your disposal. You need a bench that can handle your gains; it needs to be strong and stable under any load. Take a look at the list below to see the possible weight benches you can buy for your home gym.
In case you are searching for the best adjustable weight bench to workout at home, just keep checking out this page. In case you are searching for the best adjustable weight bench to workout at home, just keep checking out this page. The flat bench is used mainly to do flat bench press movements and accessory work. Invest in a bench that has great build quality. We have collected the best models here, compared and reviewed them honestly.
We have collected the best models here, compared and reviewed them honestly. This is the perfect option is you have a home gym with a power rack already set up so that you can now bench/squat from the same station. They are meant to provide stability, and poorly-built ones will wobble quickly. I hope you will find the most suitable model that will support your training for long years. I hope you will find the most suitable model that will support your training for long years.
Types of Weight Bench in 2017
If you are looking for a flat bench or a utility bench then you will mainly be looking at the the dimensions of the bench pad and the reviews of the pad to influence your decisions. Look for ones made from steel and heavy-gauge tubing. I’m not really sure how much, as long as it can do the job and will last I’ll be happy so I guess I’m open to suggestions. Within the comfort and convenience of home, one can enjoy much of the versatility of the gym with a few simple purchases. You also want a bench that has a upright seated position, multiple incline angles, a flat position, and a decline position.
Also, check the manufacturer’s product specifications to see if the user weight and weight load capacities fall within your range. Like I said, I go to the gym almost every day and make use of one there too so my home one will be used as well but probably not as much. The easiest way to broaden one’s exercise potential is with free weights and a workout bench. Don’t choose a bench that only has a few adjustable positions. With the Super Bench you’re paying for an extremely high quality item that will last, well, forever.
I have no idea where I should try and get one either, as there aren’t too many stores in my area that specialize in gym equipment, in fact the only things that come to mind are Dunhams Sports and Dick’s Sporting Goods. As with any purchase, it is important to make sure that one gets the features that one needs for a reasonable price. More positions give you more variation in your exercises. You could go for a cheaper option, sure, but when you have to replace it next year because the padding has ripped or the adjustments have broken, don’t say I didn’t warn you.
Even though best incline bench offer tougher challenges for you, flat benches are the perfect tool for beginners as they can provide an easy platform to start exercising but at the same time maintain sufficient resistivity that you would expect from an exercise product.
The trouble is that even when you read a lot of weight bench reviews or guides, it can be very hard to find the right one. You need variation with a home gym over the years! The durability and versatility of this bench make it an easy pick. Using a pair of dumbbells or weights will help you to put sufficient amount of resistivity on your muscles and helps you to expand your muscles.
There are quite a few types of weight bench models to choose from, and even looking over all the available models on a single site like Amazon can take a lot of time. You need a bench that is going to allow you to do more exercises and a weight lifting bench with multiple positions will allow you to do so many more weight lifting exercises. It’s important to know that maximum load also takes into account your body weight. One major downside of this weight bench is the lack of decline options. So, if you weigh 200 pounds and you can bench press your body weight, then you need a bench that can handle a maximum weight of at least 400 pounds.
Yes, some of us pectoral workout freaks simply would not want to have a bench that doesn’t allow for a lower chest workout, which is why you need the decline. When you consider that the whole point of training is to get stronger, you really need something that is about 100 pounds heavier than that. Of course, you may always put something under the leg on one side to raise the action, however, We strongly suggest you don’t do it simply because it’s very unsafe. Whether you are just starting a new workout program, or have been weight training for years, having a weights bench with a range of settings can be a major benefit for your upper body workouts. While standard flat weights benches will usually be lower priced than adjustable designs, this does mean you are much more limited with the exercises available.
Back pain during workout
There’s some paranoia around lower back pain that pervades the fitness world. You’ve probably heard people say they have a “slipped” or “ruptured” disk in the back. The hip flexors are the group of muscles which attach the upper leg to the trunk at the front of the body. Breathing also is very important for core recruitment. To be fair, back injuries stink—to put it mildly.
- What they’re actually describing is a herniated disk, a common source of lower back pain.
- For many of us, these are shorter and tighter than they should be, pulling the pelvis into anterior tilt.
- If you’re squatting for higher reps, exhale on exertion and if you’re trying to lift heavier for lower reps, utilize the valsalva maneuver.
- Hurting your back can keep you out of the gym for months.
- Disks are soft, rubbery pads found between the hard bones (vertebrae) that make up the spinal column.
- Imagine your pelvis as a bowl of water, which should be level; when the hip flexors are tight, the front of the bowl is pulled down, and water pours out the front.
One of the main reason of back pain for office goers is the long hours of sitting on the chair. Most of the chairs in the office are reclining and they don’t give proper support to your back. If you seriously want to relieve your back pain then buy a recliner chair which is very good for the back pain. These chairs provide proper support to your back and also give lot of comfort. There are many types of recliner chairs available in UK. You need to choose the one which suit best for your need. Recliner chairs are expensive, but they are worth the price.
This increases the pressure in the plueral cavity (space between lungs and inside of chest wall) to help you stabilize and squat better. It can even lead to lifelong problems. In the middle of the spinal column is the spinal canal, a hollow space that contains the spinal cord and other nerve roots. When you hear the word core, you picture six-pack abs. That said, you should still know the difference between normal back soreness and potential back injury. The disks between the vertebrae allow the back to flex or bend. But your core is composed of much more: Back, side, pelvic, and buttock muscles all work together, along with your abs, to allow you to bend, twist, rotate, and stand upright. Back DOMS tends to develop gradually after exercise. Disks also act as shock absorbers.
You’ll start to notice it six to eight hours after your workout, with it peaking 24 to 48 hours later and disappearing 72 hours post-workout. Dominating sets can wait a day. You may feel like resting, but moving is good for your back. We have to first figure out if you’re able to get back in the saddle or whether you’re going to wet your saddle. Exercises for lower back pain can strengthen back, stomach, and leg muscles.
With every case of lower back pain presenting in a unique fashion, it is necessary to determine whether you are dealing with just another muscle tweak or an amount of structural and functional damage. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.