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Weight Loss Exercise

Best Bench Press Workout

The world will never agree on the best bench press workout to get you stronger in the fastest time possible. Advanced lifters use an in-depth training system which includes bench press bands and chains for greater resistance. They are effective but may be rather complicated for a person entering the bench press world for the first time. Also bear in mind that just because another method is simpler, i.e. not involving chains and pads, doesn’t mean that it’s not as effective. It is! It’s just different.

So let’s get to your bench press workout.

Bench Press Workout Technique

Best Bench Press WorkoutFirstly, getting the correct technique is vital. You are going to be lifting larger and larger weights as time progresses in your bench press workout and it is absolutely essential to get the right technique to avoid future injury. So, you need to use good leverage and be stable to bench press more weight. Lie down flat on the bench and using your middle fingers, hold the bar over the engraved lines. Gently shimmy up the bench so your chest is under the bar which is still on the rack at this stage. Steady your feet firmly on the floor and raise your shoulders away from the bench.

Then arch your back and place your neck and trapezoid muscles on the bench so only your butt and trapezoids are touching the bench. At this stage the bar, which is still on the rack, is still above your head. Now, squeeze your shoulder blades together and keep them squeezed throughout the lift. This will assist you to remain stable and lets you use your triceps and lats along with your shoulders and chest to move the weight.

So the next step now you have this position is to place about 25% of your bench press maximum weight onto the bar. Maintain your position as above and lift the bar off the rack. Have it at arms length above your chest then lower it, keeping control, to slightly under your nipple line. During the lift, your elbows should be at a 45 degree angle to your body leading to good leverage and line. Now, in a straight line, press the weight back to where you started.

Bench Press Workout Tips

Your bench press workout will change and vary over time. A time tested tip for when you are pressing the bar upward is to try and pull the bar apart. This helps you lock out the weight and you can angle your index finger knuckles towards you which makes it easier.

Now it’s time to add some more weight for your bench press workout. Place 55% of your bench press maximum onto the bar and using the same start position as above, repeat 5 presses as above. Ensure you adequately stretch and rest for at least 3 minutes between each set. Then you will be ready for the heavier weights.

Now put 75% of your maximum bench press onto the bar and lift for 3 repetitions. Rest and stretch as above and then place 80% onto the bar and lift for 1 repetition. Now place 85% of your maximum onto the bar and do 7 to 9 sets of 1 repetition, remembering to rest and stretch between each set as above.

Now it’s time to recover from your bench press workout. It is recommended to take some whey protein and creatine within 60 minutes after your bench press workout to gain in strength and size in a faster time.


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Weight Loss Exercise

Weight Training Belts – Are They Necessary?



Weight training belts used to be worn only by power lifters and Olympic weightlifters. These days, however, you see more people with varying degrees of skill and experience wearing these weightlifting belts. You may want to know if this device is necessary for recreational lifters. What is the proper way to use the belt, and what adverse effects can arise from the misuse of weight training belts?

Weight Training Belts Are They Necessary?

Weight Training Belts

Weightlifting belts are primarily used for heavy power lifting exercises such as deadlifts and squats. The belts serve the purpose of preventing lower-back injuries and can help increase the amount of weight lifted. While they offer some benefits when lifting heavy weights, a weight training belt is not necessary all of the time.

How Weight Training Belts Work

A weight training belt works in two ways. First, it reduces stress on the lower back while lifting in an upright position. The belt compresses the contents of the abdominal cavity, thus increasing the intra-abdominal pressure or IAP. This provides more support in front of the bones in the lower back, allowing the spinal erector muscles to produce less force while lifting. The belt also reduces lower back compression or spinal shrinkage.

Second, the belt prevents back hyperextension. By forming a rigid wall around the lower torso, back movement is limited. The belt also prevents sideward bending and twisting.

Wearing a weight training belt allows an individual to complete a greater number of repetitions or increase their one-repetition maximum weight. The belt also reduces the risk of lower back injuries.

Disadvantages of Weight Training Belts

Wearing a belt too often especially when performing exercises with weights below your maximum may lead to a decrease in performance. This is because the belt prevents you from engaging and strengthening your core and abdominal muscles used while lifting. Strong abdominal muscles are important if you want to lift more weights especially during squats and deadlifts.

When Should You Use A Weight Training Belts?

It is best to use a weight training belt only when lifting maximum or near-maximum weights for exercises that stress the lower back. When working with lighter weights, leave the belt off. This will help develop your abdominal and lower back muscles. Obviously, you will not need a weight belt for exercises that do not put stress on the lower back, such as bicep curls.

Important Considerations

While a weight training belt can help prevent lower back injuries, it is always best to learn and practice the proper technique when lifting. Also, be sure to lift an appropriate weight. Remember to lift with your legs and not your back. The spine must remain in a stable and neutral position.

Beginners should be able to demonstrate proper form with lighter weights before moving on to maximum or near-maximum weights. Make sure a spotter is available when doing heavy lifting as weight training belts will give you stability but not strength


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