Bench press machine, which is also called chest press, is a piece of power equipment that is used to train the chest muscles. Every well-equipped gym has such a bench press machine, because it is an important unit in a perfect training plan.
The pectoral muscles or the triceps can be trained in a very different way depending on the grip position and the advantage about the bench press machine is that it is very easy to use and therefore it is excellent even for a beginner. Athletes like to use the bench press machine as an alternative to bench pressing with free weights. During the workout on the bench press machine, in addition to the large pectoral muscle, you also train the shoulders and arms.
What mistakes can I make on the bench press?
When you train on the bench press machine, you should make sure that the handles of the weight machine are at chest level when performing the exercise. In addition, the arms should not be fully extended, but one should always maintain a slight bend in the elbows. If these two things are taken to heart, then the most common mistakes on the bench press machine are already avoided.
This should be taken into account when training on the bench press machine.
Training on the bench press is not only a good alternative for strength athletes to train the large chest muscles, but also for female strength athletes, because the training gives them a firmer and more youthful chest.
Although the training on the bench press machine is not complicated and you can learn it quickly, but you should still have the exercise explained in detail by a trainer and also be guided by him in the first time. You can explain to the trainer exactly which muscles you want to train in particular and he will then explain exactly the right exercises on the bench press machine, as well as the correct starting position.
How to train on the bench press machine.
To train efficiently on the bench press machine, it is important to adopt the correct posture or starting position. To do this, sit on the bench press machine's seat cushion and keep your back upright, with your head as an extension of your spine and your gaze straight ahead. Press the back completely against the pad. Then hold the handles of the bench press machine securely in the hands and press them forward while exhaling. When doing this, the arms should not be fully extended, but the elbows should remain slightly bent. Furthermore, during the execution of the exercise, the weight block should not touch down completely, but should "float" in the air at the end of the exercise.
It may be necessary to use a lever with the feet at the beginning of the exercise in order to move the handles forward. If this is the case, you must make sure that you hold the handles firmly and securely in your hands. When the exercise is finished, then again press the foot lever again and slowly release the handles.
The training progress on the bench press machine
Especially during the first training sessions, mistakes quickly creep in and therefore you should never train on the bench press machine without supervision and likewise on other strength equipment. This is usually a professional trainer who, in addition to the correct starting position, also gives you instructions during the execution of the exercise, should you make a mistake. If you want to train efficiently, you must also use the appropriate training weight, but to avoid injury, you should choose only a low weight at the beginning and then increase it with increasing training success. The trainer will also help with this. One last important note about training on the bench press machine: here, too, never do without the appropriate warm-up, so that you don't get a training injury and have to take a break for a longer period of time.
You can find more information about training with bench press machines on fitnessmarkt.de as well as new and used bench press machines of different brands.
Published on: 18 May 2015