![]() ![]() What’s more, some 2018 research suggests that adding exercises like bench presses to your workout routine could offer other health benefits, including increased bone density. Remember, your body quickly adapts to exercise, so it’s important to switch up your workouts to keep your body challenged.įrequently asked questions What is a bench press good for?īench presses can be used to increase strength, improve endurance, and tone the muscles of the upper body, including the chest, arms, and shoulders. This type of weekly routine also lets you take rest days to allow different muscles to recover.įull-body routines can also be more effective than spot training, or always performing the same exercise to try to build up that muscle. Also, include cardiovascular exercises in your weekly routine, like running, swimming, or cycling.įollowing this type of varied routine is important to make sure you’re working your entire body. A lifter looking to improve strength may do 4 to 6 sets, while someone who wants to work on muscular endurance may do 2 to 3 sets.įor a full-body workout, spend another day focusing on legs and shoulders by doing squats, lunges, and overhead presses. Number of sets is also dependent on goals. You can perform up to 3 sets, resting a few minutes between sets. If you are using very heavy weight, doing just 3 to 5 reps at a time may be enough to be effective. The number of reps you perform per session depends on your fitness goals. Give yourself at least 1 day between doing bench presses to allow your muscles to recover. If you want to add bench presses to your weightlifting routine, try to perform bench presses only 2 to 3 times per week. Incorporating bench presses into your routine Try to give yourself 1 or 2 rest days, allowing muscles to recover before switching between the other variations. If you like variety, you can pick 2 or more variations per workout. That’s especially true if you’re working with heavy weights. Overusing a muscle group can lead to injuries. It’s not necessary to do all of these variations in the same workout. During this variation, your hands are narrower together on the barbell. It works the lower chest muscles and shoulders. For this variation, the bench should be angled downward, so when you lie down your feet are in a higher position than your head. It targets muscles of the upper chest and shoulders. For this variation, the bench should be angled upward between 45 and 60 degrees, so you are leaning back slightly. It works the pectoral muscles, shoulders, and arms. This exercise is done lying down on a flat bench and pressing a barbell up and down at chest height. According to a 2017 study, variations include: What effect do bench press variations have on the muscles?Įach bench press variation works slightly different muscle groups. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |