Bench press exercise is a must exercise if you want to build upper-body strength especially for men since it utilizes a great deals of major muscle groups. Many studies have shown it can improve cardiovascular health and reduce common diseases.
However, one of dangerous workout exercises is bench press. For one, it is obvious when there is no spotter to hold the weight if needed. Another thing is that bench press motion can easily cause joint problem from wrist to rotator cuff on shoulder or pec tears on the chest muscle.
So how do we do the bench press safely from scratch?
There are two parts to it. One is to setup the essential equipment if you are working out by yourself. Another part is how to do the exercise correctly and safely.
Let's talk about how to set it up. You will need 3 main items.
1) A Bench Press Stand that equipped with strong safety bar that can catch the weight if it dropped.
However, one of dangerous workout exercises is bench press. For one, it is obvious when there is no spotter to hold the weight if needed. Another thing is that bench press motion can easily cause joint problem from wrist to rotator cuff on shoulder or pec tears on the chest muscle.
So how do we do the bench press safely from scratch?
There are two parts to it. One is to setup the essential equipment if you are working out by yourself. Another part is how to do the exercise correctly and safely.
Let's talk about how to set it up. You will need 3 main items.
1) A Bench Press Stand that equipped with strong safety bar that can catch the weight if it dropped.
Recommend: Valor BD-15 Squat Rack Combo (about $325 not cheap but it's safer)
2) Olympic barbell and Weight plates
Champion Barbell 1500-Pound Zinc Olympic Power Exercise Bar
Visit FitBodyBuilding.com for more selection
Visit FitBodyBuilding.com for more selection
Recommended: Olympic Lock-Jaw Barbell Collar
I like this one better than clip since it's light and secure and easily take off or put it on. The Lock-Jaw Olympic Barbell Collar features a solid nylon resin frame and injection molded pressure pads, making it nearly unbreakable.
I like this one better than clip since it's light and secure and easily take off or put it on. The Lock-Jaw Olympic Barbell Collar features a solid nylon resin frame and injection molded pressure pads, making it nearly unbreakable.
OPTIONAL: Valeo Barbell Pad
This is helpful and offers a secure and cushioned grip surface so that you can lift weight in greater comfort and with reduced risk of slippage.
This is helpful and offers a secure and cushioned grip surface so that you can lift weight in greater comfort and with reduced risk of slippage.
3) Weight Bench
Universal Five-Position Weight Bench
It is important to have at least 3 positions: flat, incline, and decline, so the muscle group can have a well balance development.
It is important to have at least 3 positions: flat, incline, and decline, so the muscle group can have a well balance development.
4. Optional: Gym Mat or Interlocking Mat
Anti-Fatigue Interlocking EVA Foam Exercise Gym Flooring: (about $45)
Each measuring 2' x 2' for a total of 72 square feet.
Be sure to get smell-free and health safe gym mat!
Each measuring 2' x 2' for a total of 72 square feet.
Be sure to get smell-free and health safe gym mat!
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