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

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

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

Health Blogs