If a rock hard, chiseled chest is your goal, the first chest exercise that should come to mind is the bench press. And why shouldn't it? It's proven to be the most effective chest routine for fat reduction and muscle building. And since you have chosen bench pressing to be a part of your weight lifting routine, of course, you will want to use the right technique. If you follow these simple but proven tips, your chances of success increase dramatically.
First of all, to avoid injury, make sure you have warmed up your chest in the correct manner. It is recommended that you use a lighter weight, one that you can do 20 to 25 repetitions, and start off slowly, increasing your speed as you near the end.
Use a wide grip. By using a wide grip, you stretch the pecs, involving more muscles in the lift. As you progress, you should make your grip wider and wider. But always use extreme caution, and take your time. Pushing yourself too far, too fast, can result in injuries and setbacks.
Bring the bar down to the lower portion of your chest. By lowering it in this area of your chest, you will take the pressure off of your shoulders and put the emphasis where it should be, on your pecs. By lowering the weight to the bottom portion of your chest, you will also be able to press heavier weights.
But don't make the rookie mistake and get too caught up in the amount of weight you are lifting. By trying to impress your friends or out lift the guy next to you, you put yourself at risk for injury. By taking your time and working up the weights in a safe and effective manner, you should see regular, impressive progress towards fat reduction and muscle building.
Take the weight down and back up at a controlled, slow pace. If you've ever been in a weight lifting gym, you have probably noticed some guy bouncing the bar off of his chest. By doing so, he doubles his risk of injury. Don't get caught up in lifting the heaviest weight you can. By lifting in a controlled, slow manner, you'll get 100%of the benefit of the lift. And that should be your ultimate goal.
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