Bench Press Boot Camp
So, you call yourself a bodybuilder? Think people can tell that you hit the weights? Well, what’s the most common question they ask about your physique endeavors? How thick your quads are? How much you can shoulder press? Nope - they wanna know how much you can bench - and unless you come back with a decent enough number they’re gonna dismiss you as a limp wristed try hard, no matter how striated your hamstrings happen to be. It may not be fair but the bench press is the standard by which we measure gym manliness. It’s the grand daddy of upper body exercises, the number one chest, triceps and deltoid mass builder. It’s also the most egotistical movement in the gym and, not surprisingly, the most abused, badly performed, over indulged and potentially dangerous thing you can do there short of risking arrest. Fortunately, bad bench press form is not inevitable. Follow some common sense suggestions with our back to basics guide and you’ll be able to proudly and confidently quote a bench figure that’ll have onlookers saying ,”Now that guys a real bodybuilder.”WHY IT’S SO GOODThe bench press, along with the squat and dead-lift, is a key compound mass builder for the entire body. It places you in a position of power enabling you to lift very heavy weight and therefore exert maximum stress on the working muscles. While its major target area is the chest, it also works the triceps, the shoulders and the back - in other words it gives a damn good workout to the vast majority of your upper body. Here’s how:Chest: The chest is made up of two fan shaped muscles
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