Bench press is one of the most popular and effective weight training exercises in the gym. You exercise the upper body by lifting the weights in order to strengthen and develop muscles of biceps, forearms,  neck, and abs. Bench press is an advanced weight training exercise.

There are various types of bench press like flat bench press, decline bench press, incline bench press etc. Flat bench press emphasizes weight on chest and it is the best exercise for overall chest development. Incline bench press stresses upper chest and shoulders strength. Decline bench press allows more weight on lower chest.

Bench press builds a large number of muscles like the pectorals, shoulders, triceps and forearms. It helps you to develop more mass of your body and also helps you to improve your inner strength. It requires you to first develop other muscle groups that are essential for the safe and proper implementation of the program. More muscle groups are further developed by bench press and your strength is also increased.

The bench press workout is the clear-cut example of how you display your arm and chest strength and is often the basis of just how strong you really are. The workout is the standard for weightlifting. As with any exercise program you have to start slowly and then work on your body to make sure you are not injured. When the exercise is done properly, in a short period of time you put in a sizeable amount of weight.

This movement focuses mainly on the chest muscles, but the shoulders, triceps and the abdominal muscle are also used while  moving  the barbell or dumbbells. This is why compound movements work very well and you should include them in your regular workout .

While lifting the weight you should keep your elbows tucked in near your sides and arch your back. This takes some of the stress off your shoulders and places it on the triceps. After bench press set, since your triceps will already be tired, do not use too much weight for your close bench press.

To begin, start with  less weights, when you are comfortable  with that then add on more weight. You must rest one day between workouts so that your muscles can heal and grow stronger. So for maximum effect, do bench press workout three times per week.

The bench press is a complex, multi-join exercise. The bones involved in the exercise, bones of the arms, hands, shoulder and  chest,  become denser as the  bone cells deposit bone tissues in these bones.

With dedication and regular weight training you will become stronger and healthier, add muscle, burn fat and get into great shape. It helps you to develop a strong back, rippling shoulders, fine-tuned arms, and well-defined chest muscles. Nutrition plays a very important role in adding lean muscles to your body.

By selecting the right exercise routine using appropriate gym training equipment, you will see the results a great deal faster.  Rugby players, football players and professional athletes use bench press as strength building and conditioning exercise. It is definitely a perfect match for your chest supersets.