The Decline Bench Press is one of the most effective ways to work your lower chest. It is important when lifting that you focus on all areas of a muscle group. Building a big fully develop chest means doing declines. Adjust your weight bench to a 75 degree angle. With your head at the bottom follow the below instructions.
The following steps assume you have a barbell and a decline bench with a rack to hold the barbell.
With the barbell on the rack, lie on the decline bench so that the bar is above your head.
Bring your hands up and hold the bar just wider than shoulder width apart.
Lift the barbell off the rack and extend your arms until they're straight.
Slowly lower the weight until the bar almost touches your chest.
Slowly lift the weight back up.
Repeat steps 4 & 5 until you've repeated the desired number of reps
My good friend, Glenn, recently became a weight bench champ. He increased his bench press by 100 pounds in a period of 3 months. He followed the spring weight lifting program used by the BYU football team. The workout will be detailed later in videos on our weightbenchdepot.com site.
Basically the workout involves big movement excercises like the bench press, squat, dead lift, and cleans. By focusing on these big muscle building lifts he was able to increase his overall strenght and add 17 pounds of muscle. Glenn says, " it comes down to being consistent and paying the price. I had to change my diet, eating a more times throughout the day, and getting more protein."
I love watching people make big changes to their bodies. Improve your body and you instantly improve your life. Not only will you feel and look better you will have new found confidence. What ever is holding you back confront it and start working out. Our Trainer Matt will be making a great video series on this very program as well as other killer routines.
Before we talk workouts we need to talk Bench Press technique. To get the maximum benefit from the Bench press you need to be able to lift more weight. The most important elements of proper technique are stability and good leverage. Simply lie down flat on the bench and grasp the bar with your middle fingers over the lines that are engraved in the bar.
Slide on the bench until your chest is under the racked bar, your feet should be planted firmly on the ground. Lift up your shoulders off the bench and arch your back, plant your neck and traps firmly on the bench so that only your traps and butt are touching it.
Now the bar should be above the top of your head. Be sure to pinch your shoulder blades together and hold it throughout the lift. This position does two things, it helps with stability and focuses the weight on your lats, triceps, chest and shoulders. This also shortens the distance that the bar travels.
From the down position, load the bar to 30 percent of your bench press max. Check your positioning and push up on the bar lifting it for the rack. Hold it at arms length over your chest and lower it in a smooth controlled descent. The bar should stop just below your nipple line.
Your elbows must maintain a 45 degree angle to your body during the entire lift to keep the proper line and leverage. Press the weight to the starting position in a straight line. A simple bench press tip is to try and pull the bar apart while in the press motion.
With the proper technique out of the way we move on to the most important part. Adding weight to the bar! With 60 percent of your bench press max on the bar, get into position and complete 5 repetitions in good form. After each set stretch and rest for 3 minutes then increase the weight.
Now put 80 percent of your max on the bar and lift it for 3 repetitions. Next you will stretch and rest. This is so important to prevent injury. Load the bar to 85 percent. Lift this weight for 1 explosive rep. Lastly put around 90 percent of your best Bench Press weight on the bar and perform 8 to 10 sets of 1 repetition, and as always stretch and rest between each set.
The bench press guide will add muscle and power like never before.
Weight Lifting is one of the best ways to burn fat and build muscle. Nothing feels better than finishing a good workout. The fellas from WeightBenchDepot.com are having a massive two day sale. You no longer have no excuse for not working out.
The work out benches at Weight Bench Depot will give you the tools you need to lose those extra pounds and build massive muscle.
One of the most popular exercise benches for home gyms is the Olympic Squat Combo Bench. Check out the unbelievable prices. For the top level quality of these benches you would expect to pay a lot more.
Being able to combo your chest building bench press, incline press, and military press with leg extensions and leg curls will significantly increase your muscle mass. Do not ignore your legs when working out.
The exclusive Deltech Fitness Equipment holds to the highest standard of quality and safety. When its Deltech its Done Right. If you are serious about fitness and looking for an affordable home gym solution go to the weightbenchdepot.com today!!!
The post workout nutrition (the after a workout meal) is the most important meal of the day when you are training. It is the point of the day when your body needs the most immediate attention to rebuild it.
Post workout meal must contain 2 things, and avoid 1 thing. Simply put you should be eating protein and carbs. You don't eat fat.
There are only 3 questions you should be asking now:
How soon should I eat it? How much protein and how many carbs should I eat? What foods should the protein and carbs be coming from?
Eat as soon as you can. You want to get the proper meal into your body within 1 hour. Even better, within 30 minutes.
You already know egg whites, chicken and tuna fish are great sources of protein, but they aren't the ideal type of protein for post workout meals. Your ideal source of protein for this crucial moment is whey protein powder. Most likely a whey protein shake.
It is recommended to consume between 0.15-0.25 grams of protein per pound of your body weight.
Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. A food like a baked potato is an okay choice for a carb source after a workout.
A better choice is dextrose. It has become the official choice for a post workout carb.
Your post wost work out nutrition is vital to making progress and getting the most out of your work outs. Stay away from fats and look to protien and carbs to rebuild your broken down muscles.
Your legs are the largest muscles in your body. I see it all the time, people avoiding leg workouts. Don't make that mistake. Bigger legs mean more strength, high vertical, less injuries, and a better body.
Your main leg muscles are the gluteus (buttocks), the quadriceps (front of the upper legs), the hamstrings (back of the upper legs), and the calves (back of the lower leg).
The best lifts for your legs are squats. The squat bench in the above photo will help you get a complete workout for your legs. Let me list some of the many benefits to doing squats.
-Squats build strength in your legs and add definition to your gluts (girls love that).
-You will enhance your ability to jump and give power as well as strength to your legs.
-Squatting improves your over all workouts by several percent and define your entire body more effectively.
-When the squats are preformed correctly they increase strength in the back as well as help strengthen the muscles around your joints, giving added protection and reducing pain. Buy a Squat Bench!
Workout Benches are a must have for anyone serious about working out and taking care of themselves. The weight bench gives you a platform where you can do a variety of great exercises. It also acts as a reminder for you to get of your chubby out of shape butt and get to work. When looking for a workout bench you want to consider a few important items.
How big is the work out space you have available? What tip of weight training do you want to do? How much money do you have available?
Do not over look these important questions when you are working on getting fit at home. I hate working out at the gym. They are crowded and full of germs.
Be sure to keep your home gym equipment clean and wipe it down with a towel and antibacterial spray after every use. This is not only healthy but it will keep your equipment in mint condition.
Stop waiting now is the time to take control of your life. Get Bigger Healthier and Stronger this year with your very own home weight bench.
The DF9500 Flat, Incline, Decline Bench by Deltech Fitness offers an adjustable seat and backrest to accommodate all types of exercises. This value priced bench is an essential piece of equipment for all dumbbell workouts. This bench is a great value and will allow you to accomplish incline, decline, and flat bench exercises.
Available Exercises- All Dumbbell Workouts and Bench Press, Incline Press, and Military Press
Thank your for your interest in the Weight Bench Depot Blog! We are excited to add continual value to your customers and to other dedicated to fitness. Our goal with this blog is to provide valuable information that will help you be stronger, healthier, and happier.
You do not have to accept the status qou. You can be bigger and stronger and in better shape than you were at a younger age. Proper instruction and hard work will bring big rewards. Follow this blog to get tons of weightlifting advice and fitness tips.
One of the first features we will do on this blog is how to Boost Your Bench In 30 Days. The bench press is one of the most fundamental lifts any man needs to master. A powerful chest will increase your overall strength and appearance quickly.
Weather you have your own weight bench or work out at a gym you will find the information and resource you need on this site to be stronger and better than ever. Feel free to contact us with any questions concerns or suggestions. This blog is for you and we want to hear from you.
