A weight bench is a versatile piece of equipment that can be used in conjunction with dumbbells, barbells or resistance bands when exercising. One of the most popular exercises involving a weight bench is the dumbbell bench press. To get started, all you need aside from a weight bench is a set of dumbbells.Know More
Hold a dumbbell in each hand and lay back on the bench. Rest both of the dumbbells on your thighs. Ensure that your palms face each other.
Using your thighs, push the dumbbells up so that your palms are now facing away from you. Your hands should be at chest level and shoulder-width apart. If you are having trouble maintaining this position, consider choosing a lower amount of weight.
While breathing out, slowly raise the dumbbells with both hands until your arms are fully extended. Maintain the position for about a second and then slowly lift the dumbbells back to the starting position. Repeat this movement for as many repetitions as your training program states.
If your weight bench can be set to adjustable heights, consider setting it at a slight incline. Repeat the process in order to perform an incline bench press which places more emphasis on different muscle groups.
Arnold Schwarzenegger's best recorded bench press is said to have been 500 pounds, but this was not set at a formal powerlifting competition. It is not clear whether Schwarzenegger performed the lift with a pause at the bottom of the repetition.Full Answer >
According to Men's Health, the average male bench presses up to one and a half times his own body weight. A 15-year-old, who weighs 130 pounds, could work his way up to bench pressing 195 pounds. This calculation is based on his weight of 130 pounds multiplied by 1.5.Full Answer >
A 16-year-old male, that weighs 175 pounds, has an ideal maximum bench press of 262.5 pounds, according to Men's Health Lists. This calculation is based on 1.5 x 175 pounds. Males are considered to be of sound upper-body strength if they are able to bench press 1.5 times their body weight.Full Answer >
The most effective way for a person to increase the amount he is capable of bench pressing is to strengthen the secondary muscles involved in the exercise. According to Men's Fitness, the shoulders, triceps and back muscles are all used in bench pressing.Full Answer >