Many gyms have a bench press machine, also known as a chest press. The training device allows different grip positions, depending on the grip position you train more the chest muscles or the triceps. The bench press machine is especially suitable for beginners, because it allows an easier bench press than with the barbell. The workout is relatively easy, it can be learned quickly.
What you should pay attention to when training with thebench press machine
Training with the bench press machine is suitable for men and for women, it strengthens the chest muscles. For men, the training leads to strongly developed pectoral muscles, which stand for an athletic physique. For women, the chest becomes firmer and more youthful. While the workout is quite simple, if you are just getting into it, you should still have the bench press machine explained to you at the gym. Set out to your fitness trainer which muscles you particularly want to work out. He will explain to you the right exercises to do on the bench press machine. Since beginner mistakes are common, especially at the beginning of the workout, you should not do the first exercises on the bench press machine without supervision. The fitness trainer will explain the correct starting position on the training machine and make sure that you do not make any mistakes during the exercises. For an efficient workout on the bench press machine, it is important to use the right training weight. To avoid injuries, you should only train with a low training weight at the beginning. The fitness trainer will choose the right training weight together with you. As your training progresses, you can slowly increase the training weight. You should not do without warming up when training on the bench press machine to avoid training injuries.
The correct setting of thebench press machine
With the bench press machine you train primarily the large pectoral muscle, but other muscles are also used:
- Anterior part of the deltoid muscle
- Cartilage muscle
- Anterior saw muscle.
The efficiency of the workout depends on the correct setting of the bench press machine. The fitness trainer can help you adjust the machine. The handles must be at the level of the chest. To achieve this, you should adjust the seat height according to your height. You need a firm footing; your knees should be at 90 degrees. If you are a little shorter, the seat may be too high and you may not be able to reach the ground with your feet. However, this does not mean that you have to give up training with the bench press machine. For this case, you can use a stool for the feet.
The correct position on the bench press machine
The correct posture is a prerequisite for training with the bench press machine. Sit on the pad and keep your back upright. Your head must form an extension of your spine, your gaze directed straight ahead. Press your back completely into the pad of the machine. To move the handles into position, you may need to use your foot to pull a lever. Holding the bench press machine handles securely in your hands, slowly release the pressure from the lever.
To exercise with the bench press machine
Grasp both handles and press forward, exhaling as you do so. Do not fully extend your arms and always keep your elbows slightly bent. Return, inhaling, to the starting position. Make sure that you do not fully touch down on the bench press weight block, but that it is still suspended in the air at the end of the exercise. At the end of the repetitions, operate the lever and then release the handles. The most common training mistakes include stretching the arms at the end of the movement and not positioning the handles at chest level. Avoid these mistakes to prevent injury.
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Published on: 11 November 2014