Free Muscle Building & Fitness Articles

Professional Authors - Professional Articles

Building Muscles - How To Properly Use a Bench Press Machine

If you are just starting out trying to put on some muscle you may not be as experienced as others in your local gym who have been doing things in the gym for years. If you are really interested in building your pectorals, triceps, shoulder muscles and biceps you will probably want to try out the bench press machine as soon as you get there. But if you have never used one before you might want to follow these steps in order to get the most out of your workout.

You should look for a bench press machine that can be adjusted to be on an incline. You are more than likely going to want to be able to move your position often when you are trying to work with the different muscle groups during your workout.

Once you are ready, sit down on the bench comfortably and make sure that your back is up against the bench's rest. You will then need to use the weight pin in order to select the right level of the weight that you want to use for this particular workout. If you are new at this, it's really a good idea if you start off light and then work your way up to the heavier weights. It's important to remember to make sure that the pin is placed completely into the nub that is used as the positioning guide.

Now you will take the bench press bars and hold them firmly in your hands. Generally the machines will have two of these bars and they are connected to an axis that is under the machine. Some however, will have two levers that are independent and they will make sure the weight is evenly distributed to each arm.

Once you have your grip you should take in a breath just before you actually begin to press the weight. It is very important that you know how to breathe properly when you are bench pressing anything. It is vital when you are trying to do any kind of strength training or muscle building.

Next you will go ahead and press the weight forward. You should use a very steady and even type of motion to make sure that the weight is evenly distributed to maximize the effort for both of your arms. If things are out of balance it's going to do more harm than good during your workout.

You should next bring the weights to stopping just a little before your elbows are locking. If you lock your elbows while you are doing this you could cause some serious injury to them. Plus if you hold the weight for a bit before locking your elbows is going to make the exercise more effective.

Now you can lower your arms back to their neutral position but make sure that you do this slowly. All the while you should be breathing at a steady and even pace. Whatever you do, never hold your breath while you are working out with weights.

Once you have finished with that you simply repeat the same process over and over until you feel you have had enough reps. Make sure not to overdo it. No pain, no gain is a myth so it's important to remember that.

Post has no comments.
Post a Comment

Captcha Image

fat storage muscle tips twist crunches regular exercise weight bench good muscle reps training journal abdominal exercises back cushion weights great food lean protein exercise plan fitness tapes build muscles fats quads setting goals swimming fitness tips hinder muscle growth high intensity gaining muscle mass protein rollerblading help build muscle leg muscles muscle mass gostrocenemuis thighs muscle weight biking low intensity buttocks cardio training carbs multivitamin cardio equipment walking chest muschles hero soleus running back strain heavy objects expensive gym jump rope gym home gym lifting care provider research successfully build muscle spare room gym program body type lean muscle plank pose stomach muscle basal metabolic rate muscles fat burning lift dumb bells exercise program add muscle reduce pain high effort online classifieds ectomorph small meals jogging triceps deep breathing adding supplements quickly burn fat body frame let stretches muscle building myths amino acids bench press dumb bells mesomorph push ups building muscle resources mat quick fix muscle gaining muscle build muscle bicycle kicks situps muscle growth shadow boxing restricted budget bodybuilding regime gym equipment calories muscle gaining whey protein healthy diet start building muscle weight bearing activities fat loss weightlifting equipment workout muscle building tips fat grain reverse crunches strenuous movement jumping jacks side affects resistance equipment whey protein isolate complex carbohydrates muscle building exercises fitness plan omega 6 pushups muscle foods effective fitness skipping rope build muscle fast healing process calves inflammation treadmill weight training rolled up towel back spasms cardio exercise endomorph fit glutes cycling weight training machines stomach area excess fat carrying exercise ball lifting weights crunches gain muscle weight gain doctor quality achievable goals stability ball exercise music Craigslist biceps press machine hamstrings building muscles exercises good carbs building muscle overweight best cardio exercise woman good diet hiking muscle gaining pills health fat intake aerobic exercise fix muscle gaining soy resistance bands body movement weight lift bending bench press machine garage proteins gain weight building muscle tips muscle muscle building

Copyright 2016 - Free Info Site Enterprises
Privacy Policy  |  Copyright Policy  |  Website Use Policy  |  Non Endorsement Policy  |  Contact Us  

Health Blogs