4 Ways to Do a Bench Press

Table of contents:

4 Ways to Do a Bench Press
4 Ways to Do a Bench Press
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This medium intensity exercise uses your body weight to strengthen your triceps.

Steps

Method 1 of 4: Assume the Starting Position

Do a Bench Dip Step 1
Do a Bench Dip Step 1

Step 1. Sit on the edge of a bench or chair as shown in the image

Keep your legs slightly extended and the soles of your feet on the ground.

Do a Bench Dip Step 2
Do a Bench Dip Step 2

Step 2. Place your hands on the bench next to your hips

Place your palms on the ground and your fingers towards the floor.

Method 2 of 4: Perform the Exercise

Do a Bench Dip Step 3
Do a Bench Dip Step 3

Step 1. Without moving your legs, bring your glutes forward by lifting them off the bench

Do a Bench Dip Step 4
Do a Bench Dip Step 4

Step 2. Lower your torso in a smooth, continuous motion

When your elbows come to a 90 degree angle, lift your torso up again and return to the starting position.

Method 3 of 4: Advanced Version

Do a Bench Dip Step 5
Do a Bench Dip Step 5

Step 1. If you want to increase the difficulty level of the exercise, do it with your feet supported and supported by a second bench

Method 4 of 4: Frequency

Do a Bench Dip Step 6
Do a Bench Dip Step 6

Step 1. To start, do 10 - 15 repetitions of the exercise for each set

Repeat until you complete 2 sets. When you find that you can easily perform the two sets, you can add a third.

Do a Bench Dip Step 7
Do a Bench Dip Step 7

Step 2. To be able to see and feel the benefits of exercise, do 2 or 3 sets 3 times a week for 6 to 8 weeks

If you want to speed things up, increase the number of sets or workouts per week.

Advice

  • The benefits of these exercises are an increase in the strength and flexibility of the triceps.
  • Bench presses require a high dose of energy, which is why they should be done at the beginning of your workout. You will be able to get the most out of the exercise while avoiding wearing yourself out.
  • You can lighten the load of the exercise by only partially lowering your torso, without reaching the 90 degree angle.

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