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Well you say i don t train for them but you re not exactly happy about maxing your bench press at 185 either.

Bench press excercise. Weeks 1 2 rep work. The bench press can be an effective exercise for working muscles in your upper body. The bench press is the king of the nubile lifts when you first walk through gym doors and a pungent scent of sweat fills every cavity your face possesses you have only one thing on your mind.

Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight. The bench press builds the muscles of the chest as well as the triceps of the back of the arms and the front deltoid shoulder muscles.

Take a tight grip of the barbell overhand with your thumbs roughly 3 feet. This bench press program is broken up into 3 segments. The bench press exercise profile primary muscle group s.

You can do this exercise with barbells dumbbells or with a smith machine which constrains the path of the barbell and makes the exercise a little easier you will often learn the bench press in a strength training program. How the bench press program works. Best bench press accessory exercises for powerlifters.

Just make sure that you maintain a reasonable amount of assistance work as this is a vital part of improving your bench press strength. We explain how to do a bench press and some. Chest pectorals secondary muscle group s.

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