Posts Tagged ‘Bench press’
November 12th, 2009 | 
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The following is an introductory weight training regimen designed for a person looking to get started with this type of exercise.
It involves three workout days: Monday, Wednesday, and Friday, with four rest days interspersed. Each workout day trains a different muscle group. Monday you will be training the chest, shoulders and triceps, Wednesday the legs, and Friday you will be training the back and biceps.
Rest days are important for muscle recovery, and also to provide flexibility into the program so that is could be fit into a busy schedule. Typically, each workout will involve a warm up phase using light weights, and a work out phase using heavy weights.
Each phase will typically involve two sets of 6-8 repititions (for a total of four sets and 24-32 repetitions). The Monday workout, as mentioned above, will exercise the chest , shoulders, and triceps. To train the chest you will preferably use the bench press first and then the pectoral butterfly (”pec dec”) machine.
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Many people, when they begin bodybuilding or try to build muscles in the privacy of their own home, do things that hinder the success of building bigger and stronger arms. In this article you will get all the help you need to build up your arms quickly by using the correct exercises and workouts.
Prior to developing your arm muscles; your biceps, triceps and forearms, you need to know some basic information about eating properly in order to gain mass and definition. These are two very important areas in relation to developing your muscles or bodybuilding.
Mass is gained by feeding your muscles food that contains a high percentage of protein. This is a time of gaining muscles and lots of weight. To do this you must get plenty of sleep and eat at least 6 meals a day which feature meat and protein rich food. Definition involves losing weight and shaping your muscles so they look great!
If you desire to have a larger chest, then bench pressing is the best method to accomplish this. Rather than doing typical bench presses using a barbell, you could do chest presses as well. This really gives you a more thorough exercise since you have to use additional muscles to hold onto and manage the weights.
There are many kinds of exercises you can do using your chest. They can be different according to weight, the rate you move, and even how you perform the exercise. Here is a wonderful exercise that will get your chest fired up and help it get toned.
It is necessary for you have a few sets of barbells for this regime because you will be changing to various weights very quickly after you are finish with one set. The basic idea is that you begin with a weight and use it repeatedly for 15 to 20 times.
You will press for a maximum of 1 second and put it down for 1 second. You won’t take any breaks at the top of the repetition. If you can lift more than 20 times, then your weights are not heavy enough. Initially when you first start you will have to test various weights to figure out which weights meet your requirements.
