Bench Press Back Exercises

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The most common back exercises fall into the horizontal pulling category where the shoulder blade and the humerus arm bone are moving horizontally.

Bench press back exercises. The bench press is one of the best known exercises for developing a killer chest aka the bench is probably one of the most popular pieces of equipment at your gym. The bench press is an important strength exercise for developing strength and muscular development in the chest shoulders back shoulders and core. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight.

This bench press program is broken up into 3 segments. Functional full body exercises help build strength predictably throughout the entire body. One of the most important upper body exercises to be doing in your workout program is the bench press.

Done properly it can build significant strength in the lats as well making it an effective way to improve your pushing power. Just make sure that you maintain a reasonable amount of assistance work as this is a vital part of improving your bench press strength. Back exercises fall into several categories and some work better than others for building the bench press.

The bench press is an upper body weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench the exercise uses the pectoralis major the anterior deltoids and the triceps among other stabilizing muscles a barbell is generally used to hold the weight but a pair of dumbbells can also be used. How the bench press program works. We explain how to do a bench press and some.

But the key to upping your bench press max isn t to keep doing presses. This is open to interpretation but for me it s generally 4 5 sets of 10 20 reps. For the heavier movements 3 5 sets of 5 10 reps seem to work well.

Weeks 1 2 rep work. I like to perform 1 2 exercises from each category a week. The bench press can be an effective exercise for working muscles in your upper body.

By using variations you can target different muscles in that area. It s to focus on other exercises that complement the bench press and. The bench press is going to primarily develop the chest however while working this major muscle group you re also going to be working the shoulders triceps and the biceps to some degree as well as they act to stabilize the weight being lifted.

Direct upper back exercises. No need to fret. But a lifting regimen that hinges entirely on the bench press while encouraging general muscle mass and bone health to be sure is ultimately just going to make you better at the bench press.

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