Bench press: daily workout plan

The bench is a must have for every commercial or home gym. Why? Because it can be used to train the whole body in many different ways. Furthermore, it is easy to use, practical and comfortable. Thanks to its versatility, you can create your daily training plan using only this item in various ways and for different body areas. However, not everyone knows all the workout opportunities it can offer. To create your daily exercise program with the bench, you must know all the workouts that can be done with it.

Exercises for the pectorals

Achieving great pectorals will be fast and easy by using a bench! If you want pectorals that do not just look great and healthy, but that also enable you to do a variety of daily activities, then you must work to construct and strengthen every single one of them. Before starting, you should know what pectorals are so that you can target them during your training. The pectorals are the largest muscles in the chest, supported by a series of smaller muscles. There are three major chest muscles : the pectoral major, the pectoral minor and the serratus anterior. Let’s see how it is possible to train them all with a bench!

Use dumbbells

To create a powerful set of pectorals, there are several workouts you can do. The most popular ones are those which involve the use of free weights. Even if many people associate pectoral workouts with a load up bar, this is not necessarily the best way to create and strengthen your pectorals. Usually, it is better to use dumbbells since they create bigger and stronger pectorals without running the risk of injury. This is because dumbbells allow a greater range of motion, they work the pectorals more effectively and they inflict less stress on your joints.

Incline Dumbbell Bench Press

The most popular pectorals exercise with weights is the Slight Incline Dumbbell Bench Press. The first thing to do is to adjust one end of your bench: the best angle would be 30 degrees or a bit less. Then, you should lie back on the bench with the upper body on the inclined side. You should hold one dumbbell per arm above your chest. At this point, you can start by slowly bending your elbows and pulling your shoulder blades together on the bench, lowering the dumbbells until they are close to your chest. Remember that when your arms are lower than your body, your elbows should not be straight out to the sides, but at a 45-degree angle to your torso. Repeat the exercise, without over stressing your body, especially if you are a beginner. This exercise can be also done lying back on the flat side.

Chest fly

A variant of the Slight Incline Dumbbell Bench Press is the Chest Fly. This is different because it is all about creating tension through movement. The Chest Fly will strengthen your pectorals in no time so let’s see how it is done. First, you should lay on a flat bench, holding a dumbbell per hand. Second, push the dumbbells above your chest, being careful to keep them from touching each other. Remember to maintain a full body tension on the bench. Then, lower your arms down moving only your shoulders. Lastly, squeeze your shoulder blades to raise the weight back up to the starting point.

Exercises for the chest

To best train your chest you should not just do the most common exercises! There are so many exercises that will help you achieve great results by targeting your chest from more angles. This way, you will also work out those supporting muscles which are so hard to activate! One thing you could try is to train on a bench with the aid of a barbell. The advantage of using a barbell is that you can always add weights to it, so you can adjust the exercises based on your strength and level.

Traditional – Flat Bench Press

In every movie when there is a gym there is someone doing this exercise, but is it really that hard? No! Actually, everyone can train with this exercise since the barbell alone is a perfect weight for everyone. It is then up to you whether you want to add additional weights. The exercise is very easy and it consists of lying down on your back on the bench and hold the barbell with hands slightly wider than shoulder-width. At this point, you should slowly lift the bar and lower the barbell, always being careful to press your feet firmly to the ground. When your elbows are just below the bench, return to the starting position. Perform the exercise 5 or 10 times, depending on the weights and your level.

Narrow Grip Bench Press

This exercise is similar to the Flat Bench Press, but it is goes a step further. This places less strain on your shoulders, shifting the emphasis on the chest. You should lie back on a bench holding the barbell with a narrow, overhand grip. Slowly lower the bar until it skims the middle of your chest. Lift the bar by pushing it and go back to the starting position. Remember to push the bar focusing on using your chest muscles.

Exercises for abs

What many people don’t know is that the bench is not only a perfect support for weight training, but it is also ideal to train the abs. Usually abs exercises are done on a yoga mat, but the bench has some advantages which will help you to work out more effectively. For instance, the option of decline and deficit work is perfect to get the perfect lower abs.

Low and Upper Abs Exercises

Thanks to the versatility of the bench, you can do quick and effective abs workouts! Here’s a list of the most useful exercises to do on a bench. The Bench Bicycle Crunch is an incredibly helpful exercise to define your lower abs. It consists of sitting on the bench holding its sides with both hands to support you during the exercise. Then, you should slowly lean backwards and lift your legs 45 degrees to the bench. You should now pull your knees towards your face to squeeze your lower abs and alternate your knees as you are riding a bicycle. Other famous abs exercises are the Russian Twist, the Reverse Crunches, and the V-Ups.

Exercises for the biceps

Did you know that some of the most useful biceps exercises should be done on a bench? This is particularly true for those exercises which require the use of dumbbells and weights. To train your biceps you don’t need too many exercising machines, just a bench and some weights.

Concentrated Curl

The Concentrated Curl is the perfect exercise for strengthening and defining your biceps quickly. To perform it you should sit down on the bench keeping your legs apart and your feet flat on the ground. Hold a dumbbell with one of your hands with a supinated grip. Bend your elbow slightly and place it on the thigh of your left leg if you are using your left hand and vice-versa. Remember to always keep your back straight. Then, lift the dumbbell up to your chest and return to the start position. You can then switch sides.

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