Tag: Workout Bench

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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 Bench – Important Things You Should Know



If you are buying weight training equipment for a home gym one of the most important things you will need is a weight training bench. When choosing fitness equipment, you should never compromise on quality. There are several types of weight training benches and you will have to decide which one suits your needs best. Just keep in mind that the weight bench you choose must be strong and stable enough to provide support while you perform a variety of workout exercises.

A weight training bench is a standard piece of exercise equipment that provides support while you do weightlifting exercises. A weight bench can help you maintain proper form while working out with free weights. Weight training benches should be sturdy enough to withstand the strain of heavy weights. They also need a wide base to maintain stability. In most cases, the top surface of the bench is padded for comfort and safety of the user.

Flat Benches

A flat bench is the most common type of weight training bench. There are many exercises that can be performed on a flat bench, including flys, bench presses, and lying rows. Exercises that require you to be seated can also be done on a flat bench.

A flat bench is essential when performing bench press exercises with free weights. You can find flat benches that come with brackets to hold barbells. This accessory makes it easier, safer and more convenient to perform your bench press because it provides a place to set the weight before and after the lift.

You will also find flat benches that fold. This allows you to perform incline bench presses, decline bench presses, and many other exercises.

Hyperextension Bench

A hyperextension bench is a weight training bench designed to provide support for the abdomen and has padded braces behind the ankles and above the knees. A hyperextension bench is used for back exercises and exercises for the lower back, glutes, and hamstrings.

Abdominal Bench

As the name suggests, an abdominal bench is used to exercise the abdominal muscles. The bench can be set at different angles of decline to give you a more intense workout when doing crunches. Padded rollers at the highest end allow you to secure your feet so you can exercise your abs safely and effectively.

Preacher Bench

A preacher bench can help you maintain proper form and technique when doing arm curls. When doing biceps curls, for example, you sit on the weight training bench and place your arms on the padded surface that slopes away from you. In this position, you cannot use momentum to complete the biceps curls. Using a preacher bench isolates the biceps and provides a more intense workout.


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Weight Loss Exercise

Putting Definition in Your Leg Muscles



Some people are simply born with well-defined leg muscles ? and some of us have to work for them. There are a number of exercises that are specifically designed to sculpt and strengthen your leg muscles. These exercises usually combine fat-burning cardio to decrease body fat with strength training that exclusively targets the toning process of the leg muscles.

Putting Definition in Your Leg Muscles

Putting Definition in Your Leg Muscles

Putting Definition in Your Leg Muscles

Most leg-defining programs make use of aerobic exercises several times per week. Leg-strengthening exercises such as squats, lunges and calf raises will help to sculpt the major muscles in your legs.

Any sport that utilizes the leg muscles to the fullest will also help to strengthen and define the legs and give them those sexy curves that beg to be revealed with short skirts and shorts. Sports such as tennis, water or snow skiing and swimming are excellent methods for overall toning of your leg muscles.

All you really need to exercise your legs to the fullest are a treadmill (or simply take a brisk walk outside) and a workout bench (a yoga mat on the floor will do just as well). You can also add an exercise ball to the workout equipment to get the full effect of stretching those leg muscles.

Some of the best exercises to tone leg muscles

  • Squats – Bend at your knees, back straight and count to 10. Repeat 5 times.
  • Kicks – Laying, stomach down, on the exercise ball, kick upward 3 times with each leg.
  • Outer thigh lifts – Balance yourself with a chair and lift each leg outward 5 times each.

Of course exercise is critical in sculpting your leg muscles, but if you’re overweight you’ll need to reduce the body fat to achieve the lean, toned legs you want. Adopting a good fat-burning diet can also help you get the results you desire.

The best diet to burn fat and boost your metabolism is to simply make it a balanced one. Eat plenty of fresh fruits and vegetables, especially citrus fruits such as oranges, grapefruits, limes and lemons. These fruits are high in Vitamin C, which can dilute fat so that it can be easily flushed from your body.

Other fruits, such as apples and berries can also boost your system so that you’re burning more fat. They contain “pectin,” which helps your body place boundaries on how much fat your cells can absorb. Remember to drink plenty of water to flush out the damaging toxins in your body during your quest to improve those leg muscles.

If you really work and concentrate on improving your legs — before you know it, you’ll be showing off those toned and tanned legs in shorts and mini-dresses.

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