Master the Movement: Bench Press BasicsPosted by hclibrary on Sep 30, 2013 in Fitness, Health, Reviews, Safety | 0 comments
“Master the Movement” is a five-part series which briefly covers the proper form and mechanics of various exercises. Please consult your physician before attempting any new exercise regimen and consider meeting with a certified, professional trainer who can assess your form to prevent injury as you work toward your goals.
Have you noticed the massive influx of new exercise machines, group fitness classes, and gadgets promising quick weight loss? Despite the high turnover of fads and products, there’s one piece of equipment that hasn’t gone out of style: the barbell.
While barbells are commonplace in nearly every gym, many people perform barbell exercises without practicing or understanding proper form. There are those who are afraid to do squats because they think it will hurt their knees, while others fear the damage a dead lift could do to their backs. The reality is that both injuries are possible, but not if the movement is done correctly.
Now regarded by many people as a standard benchmark for strength, the bench press is usually seen as a chest or pectoral exercise. While the pecs play a role in the movement (when done properly and safely), it’s the triceps which work for the majority of the rep. This exercise is about body movement awareness and control.
Many thanks to my lovely wife for being our bench pressing model.
Be sure you know what your goals are before you attempt any kind of lifting exercises. Not to mention, get your doctor’s approval too. Your goals will dictate what proper form looks like. That is, your grip, reps, speed, stance, weight, and the like affects your workout outcomes.
The New Rules of Lifting series can help you examine your current lifting form and provide a deeper explanation of what’s happening between your movements and your muscle groups, as well as get you started with new exercises suited to your goals (allowing for modifications when necessary).
The fact is, proper form equals an efficient workout.
Share your experiences with bench pressing in the comments below.