The bench press is the most macho of all the exercises that men do in the strength room. There’s nothing that gives men more satisfaction than to lie down on a bench, grasp a barbell well-laden with weights and push it up and down. Add a few grunts and yells and the experience is complete. “How much do you bench?” is a favourite benchmark question among male gym members, the beefier ones among them never failing to add what their latest one-rep max is.
I’ll explain what the ‘one-rep max’ is later but, before that, a bit about the bench press. The simple, flat bench press is probably the best exercise you can do to build stronger pectorals or chest muscles. Yet, presumably because it is so popular, it is a weight training routine that is commonly done incorrectly. Without proper form, bench presses can not only have limited benefits but can also cause injuries. It’s common to have people injure their shoulder joints because of bad form during bench pressing— I should know; I’ve suffered it myself. Also, because of the show-off appeal of bench press, people often overload their barbell and bounce the rod off their chests during the movement. It’s a big mistake that can cause damage to your internal organs, including the heart and lungs.
Third, your elbows should be tucked in as close to your torso as possible during the downward movement and your upper arms should be parallel to the floor when you bring the weight down—too many people go down too deep during this part of the movement and that can cause injuries. Fourth, always load up with weights that you can lift at least six to ten times with good form. You should be able to lift the loaded barbell without bouncing it off your chest. Fifth, always have a spotter or a partner to supervise you while you lift.
One way of ensuring that you maintain good form is by doing floor presses. Lie on your back flat down on a mat with your knees bent and feet resting on the ground. Hold a dumb-bell in each hand with your palms facing outward. Press them up and then bring them down till your upper arms touch the floor. Immediately push them up again. Practising this will ensure that your movement on the bench is perfect.
And, now for the ‘one-rep max’. It’s the maximum you can bench press in one repetition. Don’t worry about it; it’s just a number (in lbs or kgs) that gym braggadocios like to bandy about!
— Muscles Mani
Write to musclesmani@intoday.com and click here to read Treadmill blogs
Caveat: The physical exercises described in Treadmill are not recommendations.
Readers should exercise caution and consult a physician before attempting to follow any of these.
