"Pec-fection"
Are you tired of being a ninety pound weakling? Are you tired of people saying you have a pigeon chest? Forget the magic pills and the so called “wonder machines”; the secret for developing a great chest is in the workout. There is only one true exercise that will develop a defined chest and that is the bench press. There are four steps in developing the perfect pectoral muscles: hand spacing, body position, lowering the bar, and raising the bar.
One of the most important steps is the placement of the hands. To determine the correct spacing of your hands lie down on the bench with no weights on the bar. Next, lower the empty bar to your chest. It is always best to work out with a partner. The partner’s job is to spot the bar to prevent accidents. The position of your forearms should be vertical as you lower the bar to your chest. By placing your arms vertically this will help to ensure optimal power while bench pressing.
Body position is important because it provides stability while lifting the bar. First, adjust the height of the bench so your feet can rest flat on the floor. Next, your knees should be bent at a ninety to eighty degree angle on either side of the bench. Your head should be at the end of the bench, but not hanging over. Shoulder placement is important because it also provides stability. Your shoulders need to be pushed down and locked in place. Push your chest out and lift your torso slightly off the bench while completing a lift. The correct body position will ensure safety and stability.
The mistake most beginners make is worrying about lifting the bar off the chest, but in reality it is the lowering of the bar that is most important. To begin the process, remove the bar from the rack. It is important to have your partner spotting you especially if this is your first time lifting. As you remove the bar remember to tighten the muscles in your chest and shoulders. While inhaling slowly, lower the bar to your chest. Continue the slow descent of the bar until it slightly touches your breastbone. Do not let the bar bounce on your chest because this could cause a serious injury. Now you are ready for the last step in perfecting the bench press.
Raising the bar must be done in a slow and controlled manner to ensure optimal results. While raising the bar, exhale slowly through your mouth with your lips slightly parted. It is very important to maintain the correct body position. Never allow your feet to come off the floor because you will lose stability as well as power. The rep ends as the bar is lifted above your face and both arms are extended straight.
Hand spacing, body position, lowering the bar, and raising the bar are important steps in perfecting the bench press. After several months of bench pressing, the leers of being compared to a ninety pound weakling or a pigeon chest will be a thing of the past. Who knows, in time, you may be called a muscle bound meat head.
One of the most important steps is the placement of the hands. To determine the correct spacing of your hands lie down on the bench with no weights on the bar. Next, lower the empty bar to your chest. It is always best to work out with a partner. The partner’s job is to spot the bar to prevent accidents. The position of your forearms should be vertical as you lower the bar to your chest. By placing your arms vertically this will help to ensure optimal power while bench pressing.
Body position is important because it provides stability while lifting the bar. First, adjust the height of the bench so your feet can rest flat on the floor. Next, your knees should be bent at a ninety to eighty degree angle on either side of the bench. Your head should be at the end of the bench, but not hanging over. Shoulder placement is important because it also provides stability. Your shoulders need to be pushed down and locked in place. Push your chest out and lift your torso slightly off the bench while completing a lift. The correct body position will ensure safety and stability.
The mistake most beginners make is worrying about lifting the bar off the chest, but in reality it is the lowering of the bar that is most important. To begin the process, remove the bar from the rack. It is important to have your partner spotting you especially if this is your first time lifting. As you remove the bar remember to tighten the muscles in your chest and shoulders. While inhaling slowly, lower the bar to your chest. Continue the slow descent of the bar until it slightly touches your breastbone. Do not let the bar bounce on your chest because this could cause a serious injury. Now you are ready for the last step in perfecting the bench press.
Raising the bar must be done in a slow and controlled manner to ensure optimal results. While raising the bar, exhale slowly through your mouth with your lips slightly parted. It is very important to maintain the correct body position. Never allow your feet to come off the floor because you will lose stability as well as power. The rep ends as the bar is lifted above your face and both arms are extended straight.
Hand spacing, body position, lowering the bar, and raising the bar are important steps in perfecting the bench press. After several months of bench pressing, the leers of being compared to a ninety pound weakling or a pigeon chest will be a thing of the past. Who knows, in time, you may be called a muscle bound meat head.