Bench press is the most popular chest exercises. However, no technique and good posture while doing this exercise, it might not bench press exercise you will shape your chest muscles at all. And most people, especially beginners, do this exercise in wrong way.
Consider the following exercise tips, which you can follow to minimize the errors and the risk of injury:
1. Squeeze your legs to the floor
Foot has a very important role to balance the body in any circumstances, either during exercise, stand, walk, run, and so forth. When doing bench press, coordination and strength must be considered; one of them with pressed/Squeeze your foot on the floor.
2. Squeeze your body to the bench
Squeeze all parts of your body, starting from the back, buttocks, and shoulders as hard as possible to achieve stability and balance your body.
3. Apply Full Range of Motion
Full range of motion should you apply to each exercise except for abdominal exercises. When you lose weight, you do not lower until touch the chest.
4. Keep to Stay Straight Wrists
Straighten your arms and hands to relieve pressure on the ligaments in the wrist.
5. Hold Breath
As soon as you exhale, the pressure will go down in the chest cavity. And this will not only increase the risk of injury, but also will lower your power. Take a breath at peak exercise, when your arm is locked.
6. Focus on Chest
Of the three major muscle groups involved, the chest, shoulders and triceps, the chest muscles is the most powerful. Many people have too much pressure on your shoulders and arms while doing bench press.
Here are four common mistakes made by the fitness mania, especially the beginners. To ensure that your efforts are carried out in the right way, see if you do one of the things below.
1. Cardio
Excessive cardio will not give maximum effect; even you can actually lose muscle. Weight training and cardio should be done in sufficient portion.
2. Eliminating Carbohydrate in Diet
If you follow a diet that provides low nutritional composition of carbohydrates to burn fat, your body will compensate by lowering your metabolism. Carbohydrates will increase insulin levels so that energy can go into the muscle in the form of glycogen.
3. Using the Lightweight Load
To gain muscle mass you want, you have to train hard. Light weights will not be able to provide the muscle mass as you want.
4. Rely on Supplements
To form the body that you want, then the all you need is a diet and exercise. Do not feel with any supplement you will surely get the body shape that you expect. Not as easy as that! Supplement it will help you a lot, but without the diet and good exercise, a supplement will also not provide optimal results.
Lots of details that must be prepared to make a home gym in your home. I’ll give a brief list of important and you need to prepare to make a home gym.
1. Consider the space room of your house
You need a comfortable place to exercise. You could practice in your room but do you want your room smell of sweat? So, you should separate the training ground.
2. Dumbbell
Dumbbell is a minimum that you must have to shape your body. It can train your body weight, but it’s just a variation because the results are not optimal because of your weight can not be changed as easily as changing the weight of the dumbbell.
3. Treadmill
Treadmill or stationary bike is very important to train your heart and can be very useful for burning fat in your body. If you have enough room space and budget are more, then the treadmill or stationary bike so I recommend you buy.
4. Lat Pull down Machine
This tool can you use to train your back. There is some multi station gym that combines these tools with a smith machine. Multi station considers the reasons for a more economical and smaller space.
From some of the list, you can calculate your own budget and your room space for your home gym needs.