Every gym that you come across will house a flat bench. This particular gym equipment is used to perform a very sturdy form of exercise commonly known as the bench press. Bench press exercise has numerous benefits associated with it. This exercise is meant to develop the strength around the upper body. It activates and adds chunk of muscles to the chest, forearms, triceps and shoulders. The bench press exercise is done for numerous physical developments. While performing bench press exercises, you are required to lift a certain barbell weight. A firm grip is essential for a steady control on the barbell and hence, accessories like leather gym gloves play an important factor. Gym equipment and accessories are easy to avail these days especially with the inception of online shopping.

 

How to perform the bench press exercise on the flat bench?

•             First you need to set up the barbell as per the weight you are comfortable with.

•             Wear leather gym gloves for more comfort.

•             Lie on the bench and rest your feet firmly under the bench.

•             You will need to hold the barbell by keeping your arms locked. This will be your starting position.

•             The next step is to breathe in and lower the bar till it is an inch away from your chest.

•             Breathe out and lift the barbell upwards till the shoulders are locked.

•             Repeat this exercise till you are tired and sweating.

 

Important points to remember while performing this exercise:

•             While performing this exercise the thumb should be kept at the front to prevent the barbell from slipping off.

•             The grip on the barbell should be well adjusted because it is a constricted grip that can communicate the weight from the pectorals muscles to the triceps. Wearing leather gym gloves is highly recommended for this matter.

•             Don’t forget to compress the blades of your shoulder and don’t allow your shoulder to roll forward. Your back and shoulder should be tightly placed on the flat bench.

•             Your feet should be firmly placed on the ground at all times.

•             Do not forget to exhale and inhale when pushing up and lowering your barbell.

 

What are the main muscles that benefits from this exercise?

•             The bench press exercise works on the chest’s pectoralis major muscles.

•             The medial deltoids and the anterior of the back triceps and the shoulder receive secondary benefits.

•             The posterior delts, the rhomboids under the back trapezius, the rotator cuff, the muscles of the serratus anterior, the coracobrachialis, the lat muscles and the biceps also receive a good deal of workout.

 

Caution while performing the flat bench exercise:

•             It is recommended that a spotter be positioned near the head so that he can assist by holding the barbell to reduce the strain.

•             You should not at any point bend, extend or flex your wrists when performing the exercise.

•             Your back and buttocks should at all time be in firm contact with the bench and your feet in full-fledged contact with the floor.

•             Wearing leather gym gloves is recommended for a firm grip and for avoiding sweating and slipping.

 

If you are on the lookout for an authentic and high quality flat bench and leather gym gloves, there is a plethora of online sites that will assist you in your buying.

Every gym that you come across will house a flat bench. This particular gym equipment is used to perform a very sturdy form of exercise commonly known as the bench press. Bench press exercise has numerous benefits associated with it. This exercise is meant to develop the strength around the upper body. It activates and adds chunk of muscles to the chest, forearms, triceps and shoulders. The bench press exercise is done for numerous physical developments. While performing bench press exercises, you are required to lift a certain barbell weight. A firm grip is essential for a steady control on the barbell and hence, accessories like leather gym gloves play an important factor. Gym equipment and accessories are easy to avail these days especially with the inception of online shopping.

 

How to perform the bench press exercise on the flat bench?

•             First you need to set up the barbell as per the weight you are comfortable with.

•             Wear leather gym gloves for more comfort.

•             Lie on the bench and rest your feet firmly under the bench.

•             You will need to hold the barbell by keeping your arms locked. This will be your starting position.

•             The next step is to breathe in and lower the bar till it is an inch away from your chest.

•             Breathe out and lift the barbell upwards till the shoulders are locked.

•             Repeat this exercise till you are tired and sweating.

 

Important points to remember while performing this exercise:

•             While performing this exercise the thumb should be kept at the front to prevent the barbell from slipping off.

•             The grip on the barbell should be well adjusted because it is a constricted grip that can communicate the weight from the pectorals muscles to the triceps. Wearing leather gym gloves is highly recommended for this matter.

•             Don’t forget to compress the blades of your shoulder and don’t allow your shoulder to roll forward. Your back and shoulder should be tightly placed on the flat bench.

•             Your feet should be firmly placed on the ground at all times.

•             Do not forget to exhale and inhale when pushing up and lowering your barbell.

 

What are the main muscles that benefits from this exercise?

•             The bench press exercise works on the chest’s pectoralis major muscles.

•             The medial deltoids and the anterior of the back triceps and the shoulder receive secondary benefits.

•             The posterior delts, the rhomboids under the back trapezius, the rotator cuff, the muscles of the serratus anterior, the coracobrachialis, the lat muscles and the biceps also receive a good deal of workout.

 

Caution while performing the flat bench exercise:

•             It is recommended that a spotter be positioned near the head so that he can assist by holding the barbell to reduce the strain.

•             You should not at any point bend, extend or flex your wrists when performing the exercise.

•             Your back and buttocks should at all time be in firm contact with the bench and your feet in full-fledged contact with the floor.

•             Wearing leather gym gloves is recommended for a firm grip and for avoiding sweating and slipping.

 

If you are on the lookout for an authentic and high quality flat bench and leather gym gloves, there is a plethora of online sites that will assist you in your buying.

The bench press exercise performed on the flat bench have numerous benefits. For your utmost comfort wear high quality and durable leather gym gloves.