Benching for dummies/beginners

  • kittar

    Posts: 314

    Mar 02, 2009 11:44 PM GMT
    Hey all.

    I'm a freshman in college, and I'm trying to start getting fit and gaining some muscle mass. I never really lifted very much in high school. So I don't really know the proper way to go about benching. Does anyone have any tips on how to start? Should I bench with a partner, or can I bench solo?

    Any tips will definitely help.
  • Posted by a hidden member.
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    Mar 03, 2009 12:16 AM GMT
    You shouldn't bench at all. It's horrible for your shoulders and doesn't allow you to go through full range of motion.

    Grab yourself a spotter and a pair of dumbbells and press with those on an incline, flat, or decline bench, in that order, doing at least 4 sets of minimum 8 reps and going through full range of motion--as far down as you can go and as far up as you go, in a cadence of "up in two", "hold for one", "down in four".

    Have fun.

    PS - SQUEEZE those hooters together for best results.
  • Posted by a hidden member.
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    Mar 03, 2009 12:18 AM GMT
    What he said. Dumbbells are great for your stabilizier muscles too, I rarely use barbells.
  • Posted by a hidden member.
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    Mar 03, 2009 12:19 AM GMT
    If you must bench,

    http://www.realjock.com/splash/26/

    and

    http://www.bodybuilding.com.

    Free weights are much better. I'll leave your research to you.

    Read. Google. Read some more. Work with someone who is an experienced trainer. Do everything in a full range of motion.

    Most folks use barbells wrongly. Dumbbells are a much better choice. For chest, incline dumbbell press has been shown in studies to produce the best results.

    Finally, the single most important thing: EAT.
  • Posted by a hidden member.
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    Mar 03, 2009 1:10 AM GMT
    yea, I have never had much luck with barbell bench pressing. If I do I use a smith machine. I have to work out my shoulders extra anyway due to problems with them, but dumbells work alot better for me and I can really squeeze it out at the top.

  • coolarmydude

    Posts: 9190

    Mar 03, 2009 3:46 AM GMT
    Do pushups. They're severely underrated. Do regular arm width, wide-arm width and close handed. Also, do elevated push-ups with the same variations. Mix it up. Do some sets fast, others slow and deliberate. If you can't do too many at first, start off with knees on the ground, but be sure your back is straight for form and follow through all the way down. Put the squeeze on your chest.