Bench press is one of the fitness exercises performed to train and strengthen the upper body muscles, such as the chest muscles, triceps, and shoulders. This exercise is performed by lying on a flat or incline bench using a barbell or dumbbell.

Bench press is one of the most popular exercises in gyms and is an important exercise program for developing chest and upper body strength.

Benefits of Bench Press Exercise

The bench press works several different muscles in the upper body, including the chest, shoulders, and arms. The muscles targeted in this exercise, such as:

• Pectoralis major, the muscle of the sternum, ribs and collarbone
• Anterior deltoid, which is the muscle in the front shoulder
• Triceps brachii, which is the muscle located at the back of the arm
• Biceps brachii, the muscle at the top of the arm
• Serratus anterior, which is the rib muscle on the side

In general, bench press exercises have many health benefits, including:

• Trains and strengthens upper body muscles, such as the muscles around the shoulders and chest
• Increases muscle mass strength to burn overall fat
• Increase the body's metabolism with more muscle mass owned
• Increases muscle endurance and muscle function, making daily activities that involve lifting heavy objects and pushing easier to do
• Improves bone strength and density
• Improves sleep quality and reduces anxiety
• Helps balance body composition by increasing muscle mass and reducing fat

Read More: Alternative Exercises to Push-Ups

Just like any other exercise using weights, bench press also has the risk of injuries such as shoulder, wrist, head injury, or strangulation risk. For that, know how to do a proper bench press.

• Avoid doing bench press exercises alone; at least practice with a spotter who can help you if you have difficulty or lose control of the weight.
• Make sure you lie flat on your back on a bench to provide the necessary stability when lifting weights
• Hold the barbell well and place your hands shoulder-width apart. Make sure the grip remains consistent and secure
• Tighten the abs to keep the spine in a stable position
• Avoid bending the lower back
• Lower the barbell towards the chest by forming an angle of about 90 degrees or smaller; avoid movements that make the angle too large as it can increase the risk of shoulder injury
• Breathe properly, inhale when lowering the barbell and exhale when lifting the barbell
• If you want to build strength, use heavier weights with lower reps. But if you want to develop muscle mass, use lighter weights with higher reps
• Always warm up before doing a bench press

It is important to understand the bench press technique, especially if you are a beginner. Don't rush to increase the weight too much which can lead to injury. Consult your workout with experienced fitness trainers and instructors for guidance and a safe and effective workout.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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