More and more trainees looking to put on muscle are finding that they need to use bench press benches and luckily there are also now many cheap weight sets available. This means we can get a home gym for a low price.
But let’s look at how to use a bench press bench properly for benching, but not to forget that they can also be used to perform fly extensions and other exercises as well.
Firstly we need to not be macho and actually use proper form. We are kidding ourselves if we simply try to add too much weight to show off rather than use a weight we control with good form. A two second up and four second down time for each rep ensures that we get the most put of our sets.
We should try to focus on our pecs and really squeeze them to really get them working as hard as we possibly can. This will ensure that we get the absolute most from a set. If possible it is best to work within a power rack, this means that we can go to failure and stop by lowering the bar. If we do not own one then we need to really make sure that we leave enough in reserve so that we can raise the bar to put it back on the bench pres rack, there is nothing worse than getting stuck under the bar.
Good form is at he heart of all weight raining programs and we should ensure that we do always perform all of our sets using a slow cadence and once we reach our target number of reps we should than add small amounts of weight on the next workout. Progression is key to always getting bigger and stronger with our workouts. And this is something which is often overlooked by many trainees.
