Bench Press Workout

1. Bench Press Workout – Top Exercises and Benefits Explained The bench press is a classic strength training exercise where you lie on your back and push a weighted barbell up and down. Bench press workout primarily focuses on your chest, shoulders, and triceps. info@aqfsports.co.uk www.aqfsports.co.uk

2. Beginner Bench Press Workout Exercises Barbell Bench Press Equipment: Barbell, bench Muscles Targeted:Chest (pectoralis major), shoulders (anterior deltoids), triceps How to Do It: • Lie flat on a bench with your feet flat on the floor and your back arched naturally. Your eyes should be aligned with the barbell. • Grip the barbell slightly wider than shoulder-width apart. Lift it from the rack and hold it above your chest with arms fully extended. • Lower the barbell to your chest in a controlled manner, then push it back up until your arms are fully extended. This completes one repetition. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

3. Dumbbell Bench Press How to Do It: • Lie flat on a bench with a dumbbell in each hand, held directly above your chest. • Keep your feet flat on the floor, and your back arched naturally. • Lower the dumbbells to your chest, then press them back up to the starting position. This is one repetition. Incline Bench Press How to Do It: • Set the bench at an incline (usually around 30-45 degrees). • Lie back on the bench, grip the barbell or dumbbells, and extend your arms. • Lower the weight to your chest, then press it back up to the starting position. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

4. Decline Bench Press How to Do It: • Position yourself on the decline bench with your head lower than your feet. • Grip the barbell or dumbbells, keeping your arms extended. • Lower the weight to your chest, then push it back up to the starting position. Close-Grip Bench Press How to Do It: • Lie flat on a bench with your feet flat on the floor and your back arched. • Grip the barbell with your hands closer together, around shoulder-width apart. • Lower the barbell to your chest, then push it back up to the starting position. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

5. Advanced Bench Press Workout Exercises Pause Rep Bench Press How to Do It: • Set up as you would for a standard barbell bench press. • As you lower the bar to your chest, pause for a brief moment (1-2 seconds) just above your chest. • Then, explode back up to the starting position. The pause adds an element of difficulty by eliminating the stretch reflex. Incline Dumbbell Flyes How to Do It: • Lie on an incline bench with a dumbbell in each hand, arms extended above your chest. • Lower the dumbbells out to the sides in a wide arc, feeling the stretch in your chest. • Bring the dumbbells back up to the starting position, squeezing your chest at the top. info@aqfsports.co.uk www.aqfsports.co.uk

6. Board Press: How to Do It: • Place boards (or objects like 2x4s) on your chest to limit the range of motion. • Set up as you would for a regular bench press. • Lower the bar until it touches the boards, then press it back up. Spoto Press: How to Do It: • Begin like a standard bench press, but pause the barbell just above your chest, without resting it on your body. • Hold this position briefly (1-2 seconds) to eliminate the stretch reflex. • Press the bar back to the starting position. info@aqfsports.co.uk www.aqfsports.co.uk

7. How to get in Proper Form for Bench Press Workout? 1. Set Up the Bench: • Position the bench flat or at a slight incline, depending on your preference. • Ensure it’s on a stable surface with adequate support. 2. Body Placement: • Lie down on the bench with your head, upper back, and buttocks making contact with the bench. • Feet should be flat on the floor, shoulder-width apart. 3. Hand Placement: • Grip the barbell slightly wider than shoulder-width apart for a standard grip. • Make sure your wrists are straight, not bent backward. 4. Unrack the Bar: • Before lifting, ensure the bar is positioned directly above your chest. • Lift the bar off the rack, or have a spotter assist you. info@aqfsports.co.uk www.aqfsports.co.uk

8. 5. Lower the Bar: • Inhale and lower the bar to your chest in a controlled manner. Keep your elbows at a 45-degree angle to your torso. • The bar should touch your chest or come very close to it without bouncing. Maintain a slight pause at the bottom. 6. Press the Bar: • Exhale and push the bar back to the starting position, extending your arms fully. • Focus on driving through your heels and using your chest and triceps to lift the weight. 7. Spotter (if available): • It’s safer to have a spotter to assist in case you struggle with the weight. They can help with racking and unracking the bar. 8. Maintain Control: • Throughout the lift, maintain control of the bar. Avoid jerking or fast movements. info@aqfsports.co.uk www.aqfsports.co.uk

9. Three Types of Grips in Bench Press Standard Grip: This is the most common grip, where your hands are placed slightly wider than shoulder-width apart on the barbell. Close Grip: In this variation, your hands are positioned closer together on the barbell, typically at around shoulder-width or slightly narrower. Wide Grip: A wide grip involves placing your hands wider apart on the barbell, often beyond shoulder-width. info@aqfsports.co.uk www.aqfsports.co.uk

10. Bench Press Target Muscles The bench press primarily works your chest muscles (pectoral major), along with your anterior deltoids (shoulders) and triceps, making it a key exercise for upper body strength. Bench Press Energy Cycle The bench press primarily relies on the phosphagen energy system, which provides short energy bursts for high-intensity, short-duration activities. The anaerobic glycolytic system also contributes as your muscles work hard and build up lactic acid. During the bench press, your body recruits motor units, which are composed of motor neurons and the muscle fibers. Initially, smaller motor units are activated, followed by larger units as the lift gets more challenging. info@aqfsports.co.uk www.aqfsports.co.uk

11. The Bottomline Bench press workout enhances upper body strength and muscle growth in the chest, shoulders, and triceps. It defines your muscles and improves functional strength, making daily activities easier. Try a range of bench press variations for a challenging and effective upper body workout. Consistency is key in gaining ideal upper body strength results. info@aqfsports.co.uk www.aqfsports.co.uk

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