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Bench Press Checklist: How to Grow A Huge Chest

Have this with you when you go for the barbell bench press exercise.

This is your bench press checklist. Learn, once and for all, all you need to know about how to grow a huge chest with this marvellous exercise.

The king of chest exercises. Many people agree that if you want to have a bigger and stronger chest, you must do bench presses. While that is not necessarily correct, as you could be doing many other chest exercises to grow your pecs, one thing is right, the bench press will develop your chest in a well-rounded way.

But simply laying horizontally and pressing up the barbell is not as simple as it sounds. There are a couple of things you need to have in mind before start pressing the barbell up and down.

This bench press checklist was made for you by Jeff Cavaliere. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check it out below.

Source: Bruno Bueno on Pexels

Bench Press Checklist

This is a step-by-step for your big lift moment: the bench press checklist you didn’t know you needed.

  • Do it in a power rack with pins in place for extra safety.
  • Use clips to secure the weight plates – if you are working alone at home, clips might be better off as one of the only ways to get out of a failed bench press is to dump the weight sideways.
  • Make sure the bar is centred.
  • Eyes at the same height as the barbell.
  • If arms are fully extended when you reach for the barbell, the bar is too high.
  • Feet planted on the ground underneath your feet.
  • Shoulder blades retracted, pushing down on the bench.
  • Make sure the barbell trajectory is down and forward.
  • Elbows at around 75 degrees from your body.

Click on the video below if you want a fully visual explanation from Cavaliere himself.

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Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your chest:

  1. Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
  2. Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
  3. Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
  5. Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, and rock climbing.

Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.

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The frequency with which you should train your chest depends on various factors such as your fitness goals, training level, and the intensity of your workouts. However, a general guideline for most people is to train their chest muscles 1-2 times per week.

If you are a beginner, it’s recommended to start with one chest workout per week to allow your muscles to recover and adapt to the new stimulus. As you progress, you may increase the frequency to two times per week to stimulate further muscle growth and development.

On the other hand, if you are an advanced lifter or a bodybuilder, you may benefit from training your chest more frequently, up to three times per week, as part of a split routine.

It’s important to listen to your body and give your chest muscles enough time to recover between workouts to prevent injury and overtraining. Additionally, incorporating a variety of exercises and rep ranges into your chest workouts can help prevent plateaus and stimulate muscle growth.

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Some benefits of strengthening your bench presses are:

  1. Increased upper body strength: Bench presses are a compound exercise that work multiple muscle groups at once. By performing this exercise regularly, you can increase your upper body strength and improve your overall fitness.
  2. Improved muscle size and definition: Bench presses can help to increase muscle size and definition in the chest, shoulders, and triceps, which can enhance your physical appearance.
  3. Increased bone density: Weight-bearing exercises like bench presses can help to increase bone density and reduce the risk of osteoporosis.
  4. Improved posture: Bench presses can help to strengthen the muscles of the upper back, which can improve your posture and reduce the risk of back pain.
  5. Increased calorie burn: Compound exercises like bench presses can help you burn more calories than isolation exercises, which can be beneficial if you’re trying to lose weight.
  6. Improved sports performance: Bench presses can help to increase upper body strength and power, which can improve your performance in sports that require upper body strength, such as football, basketball, and volleyball.

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