by Tiffany Aliano

Created on: May 27, 2009

Introduction

The following text will reveal and explain three basic bench-pressing techniques in detail as well as some variations of them. In addition, this article will also address some safety tips to prevent injury as well as maximize your workout experience.

Recommended Bench Press Techniques

Exercises, such as using the most bench press routine, can be very beneficial to your health and well-being, as well as being known as one of the most popular methods of attaining and maintaining the upper body you always desired. Along with being, the most effective, certain safety precautions should be taken it to consideration, such as having a workout friend or having someone to spot you, while you are working out. Second, knowing how to properly position yourself on the bench as well as your hands on the bars, always use your thumbs. Lastly, drink lots of water and do not over exert yourself if you start shaking while weight is suspended over your chest then maybe it is time to take a break or even lighten the load by removing some weight.

Now that you are prepared to be pumped up, here are a few techniques to get the most out of your weight set as well as your pecks, back and arms.

The Basic Bench Press

Position your shoulders in line with the weight bar, wrap your hands around the bar a little wider then shoulder width, where the back of your hands are facing your chest and lift. Bring the weight down to your breastplate as you breathe in through your nose. Then as you breathe out through your mouth lift the weights until you lock your arms.

The Close Grip Bench Press

You do the same as you were doing above except this time you want to have your hands positioned on the bar more closer to each other, such as shoulder width apart from each other. Concentrate on using your triceps as you will be mainly using these muscles.

The Reverse Grip Bench Press

Again, you will position yourself the same as above except this time you would reverse the position of your hands, where the backs of your hands are facing away from you. In this exercise, also you will be emphasizing your triceps.

The above techniques are the three basic, but there are also more variations of them. By doing them while lying flat on the floor, or by inclining or declining the position of the bench you can add to your routine and maximize your results.

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