Hometown: St. Louis, MO
What to Expect During Theresa’s Classes: My goal is to deliver a killer workout that welcomes all levels, a wide variety of jams, and for you to walk out feeling better than when you walked in!
Favorite Quote: When you want to slow down, stop or give up remember what brought you here in the first place. You have goals, don’t forget them!
Outside ENRGi: You’ll find Theresa sipping a good cup of coffee and running with her dog, Yadi.
Guilty Pleasure: Champagne margaritas
Advantages of the bench press
The bench press is an exercise that can be used to work out the muscles of the upper body, including the pectoral muscles, as well as the arms and shoulders.
Depending on the goal, you can use different versions of the bench press and work out different muscle groups. For example, the bench press with a narrow grip helps to develop the triceps and forearms.
Other benefits of the bench press are: developing upper body strength, improving muscle endurance, preparing the upper body for push-ups. These exercises are an effective strengthening practice for those who are engaged in athletics, playing hockey or football.
Today we will talk about how to get the most out of training.
How do different forms of bench press performance affect the muscles?
Different versions of the bench press help to work out different muscle groups. There are the following variations of this exercise:
Traditional bench press. It is performed on a horizontal power bench with lifting the bar up and down at chest level. In this case, the chest muscles, shoulders and arms are worked out.
Bench press on an inclined bench. The back of the bench is set at an angle of 45 to 60 degrees. The exercise allows you to work out the muscles of the upper chest and shoulders.
Bench press on a bench with a reverse tilt. The front of the bench is higher than the back, and the legs are higher than the head. So the lower muscles of the chest and shoulders are worked out more effectively.
Bench press with a narrow grip. This exercise is performed on a horizontal bench. Triceps and forearms are worked out.
It is not necessary to perform all the exercises in one training session. Excessive stress on one muscle group can lead to injuries. This is especially true if you are working with a heavy weight.
You can choose two versions for each training session. Between workouts, it is advisable to take a day off so that the muscles recover.
How to do bench press
Traditional bench press
Traditional bench press
Necessary equipment: bar bar (additional weight optional), horizontal power bench.
Lie back on a flat bench. Grasp the bar with your hands slightly wider than your shoulders. Press your feet firmly to the ground. Slowly remove the bar from the rack or ask someone to pass you the bar. Lower the bar to your chest, allowing your elbows to bend to the sides.
Stop lowering the bar when your elbows are just below the bench. Press your feet to the floor, pushing the bar up to return the weight to the starting position.
Perform 5-10 reps, depending on your abilities. Do up to 3 sets.
Bench press with a narrow grip
Bench press with a narrow grip
Necessary equipment: bar bar (additional weight optional), horizontal power bench.
Use the steps described above for the traditional bench press, but hold the bar with your hands shoulder-width apart as you move.
Bench press on an inclined bench
Bench press on an inclined bench
Required equipment: 2 dumbbells or barbell, bench tilt from 45 to 60 degrees.
Place your feet on the floor, leaning back slightly, so that your back is fully supported on the bench. The spine should not experience tension.
Start by holding a dumbbell or barbell at chest level. The palms should be facing forward, with the thumb wrapped around the handle.
Lift the bar or dumbbells at chest level up, fully straightening your elbows.
On the exhalation, slowly lower the weight until your palms touch or reach chest level, and spread your elbows to the sides.
Repeat the press and perform 5 reps (as many as possible, if the level allows). Do a comfortable number of reps with the weight you use. Perform up to 3 sets.
Bench press with reverse tilt
Bench press with reverse tilt
Necessary equipment: barbell, power bench with a downward slope at an angle of -30 degrees.
Slowly lie down on an inclined bench so that your legs are above your head, while your back should be firmly pressed against the back of the bench. Place your feet on the floor or in specially prepared grips.
Ask your assistant to help you remove the barbell from the rack. You should keep the neck at chest level, with your arms slightly wider than your shoulders.
Lift the bar up until your arms are straight. Slowly lower the weight back to chest level, spreading your elbows to the sides.
Repeat the press and perform 5 reps (as many as possible, if the level allows). Perform a comfortable number of repetitions with the weight you use. Perform up to 3 sets.
Include bench presses in your daily routine
If you are going to add these exercises to your program, try to do bench presses only two or three times a week. Take a day off between workouts to allow your muscles to recover.
The number of reps you complete each workout depends on your goals. If you are using a very heavy weight, doing 3 to 5 reps at a time may be sufficient for efficiency. You can perform up to 3 sets, resting for a few minutes between them.
If the goal is to improve the cardiovascular system, you can perform more repetitions, for example, from 5 to 10, but with less weight.
On the same day, you can perform strength exercises for the chest and back, including pull-ups and push-ups with a narrow grip.
For a full-body workout, spend another day on your legs and shoulders, doing squats, lunges, and overhead presses. You should also include cardio training in your weekly routine: running, swimming, or cycling.
Follow this routine is necessary for harmonious development. Independently determine the days of rest, so that the muscles that received the load earlier have time to recover.
Harmonious development is even more effective than performing the same exercises. Remember, your body quickly adapts to loads, so it is important to change your workouts to keep your body in tension.
Conclusion
The bench press can be an effective exercise for building the muscles of the chest, arms and shoulders. If you are new to the bench press, work with an assistant or trainer. The trainer can track your progress and make sure that you lift the weight that matches your fitness level.