Bench Press, Theory and Practice, an Exercise Program for Pectoral Growth

When sedentary people talk about a strength sport like bodybuilding, they will inevitably talk about the bench press. Even among strength practitioners , this exercise has an aura, a bit like an iconic figure. Let's say that the bench press represents bodybuilding, even if it is more of a cliché than a reality. Let's add that this exercise is also one of the three movements that define the movements of athletic strength (or Powerlifting) with the deadlift and the squat. A very useful basic exercise for bodybuilding beginners As for more experienced practitioners, the bench press is useful but it should not make you forget the rest...

The bench press, the iconic exercise of bodybuilding and strength training

There's a myth about the bench press for chest, just as there is a myth about dumbbell curls and double biceps curls. While they're far from the only effective exercises, they do have a reputation for being effective. In this article, we'll take a closer look at the bench press and other exercises. exercises that could be associated with it. While it's a great basic movement for building muscle strength, the bench press isn't the only exercise that will give you the most complete chest development in bodybuilding, contrary to what you might think.

Bench press practice as part of bodybuilding

There bodybuilding is opposed to athletic strength in the sense that the criteria of balance and aesthetics come into play to a large extent in the sporting practice. In contrast, powerlifting is essentially based on performance in muscle power instantaneous. The objectives are therefore not identical, even if it is the same exercise. Still, it is a poly-articular exercise that can hardly be ignored by bodybuilding practitioners. The bench press involves the pectorals but also the three bundles of the deltoids , the trapezius muscles, the triceps, and by contrast, the back and biceps, even the abdominals, obliques, and lower back. In reality, this basic exercise works practically all the muscles of the upper body. Is it sufficient on its own? In fact, it is not the case since it does not completely isolate the pectoral muscle. But before going into details, let's see together what is involved in the correct execution of the bench press.

The correct practice of the bench press, a bodybuilding movement to learn and repeat hundreds of times

Like all strength training exercises, the bench press seems very simple to perform, even though it is far from the case. Start by lying on the bench, looking under the bar. With your back flat and your feet flat on the floor, place your hands at the visible marks on the bar. Lift the bar above your chest. Then, gradually lower the weight to mid-arm level. pectorals, without touching your chest. Raise the bar while controlling the load to return to your starting position. Repeat the movement while maintaining maximum control of the bar.

An exceptional strength exercise for developing the pectorals

As you'll eventually notice, this strength exercise primarily involves the pectorals, but as you start lifting heavier weights, you'll also feel other muscles working significantly. This is particularly true of the triceps and shoulders, which makes sense since it's a multi-joint exercise. Once you're familiar with the bench press, you'll inevitably wonder what exercises you could combine with this basic multi-joint movement.

In fact, there are many exercises that can improve the stress placed on the pectoral muscles. However, let's try to think in terms of human physiology to understand how to isolate the pectoral muscle most effectively. In this regard, the pectoral muscle is called the shoulder adductor, meaning it allows the shoulder and arm to move forward and inward. Conversely, the lats pull the shoulder backward. Based on this simple observation, we can conclude that the best pectoral isolation exercises will be those that spread and contract the pectoral fibers by positioning the arm forward and, on the contrary, to the side and back when the pectoral stretches. In this case, certain isolation exercises will be particularly effective in stimulating pectoral hypertrophy.

Chest isolation exercises are all pectoral muscle spread movements

The exercises that best fit this definition therefore concern all fly movements. Thus, the lying or incline fly, the Peck deck or the crossover (facing pulleys) perfectly fit this definition. You can also do an incline press with a bar or dumbbells, but this type of movement changes very little from the bench press. The decline press is an exception in that it effectively works all the pectoral muscle fibers, much better than the incline variant (EMG measurements). The decline also has the advantage of working the internal pectoral very effectively. So if we had to summarize and offer you training options for the pectorals, you would have:

1. The bench press for strength and muscle mass pectoral

2. An optional variation with the incline (dumbbell or bar)

3. The decline barbell press (also possible with dumbbells)

4. A dumbbell fly or peck deck or/and crossover exercise

Simply remember to vary your exercises over time and, if you know how, continue to increase the load or repetitions, depending on how your physical condition evolves.

Under what conditions should this bench press exercise be integrated into a bodybuilding program?

In a fairly classic way, this multi-joint exercise is integrated into training programs that aim to gain mass or strength as well as the growth of the muscle itself (lean muscle gain). Generally, this type of exercise is mainly focused on developing pectoral strength. Just like the squat or deadlift, the bench press is often considered an effective tool for developing upper body strength (pectorals, shoulders, triceps). As part of sports nutrition and the diet of bodybuilders who use this exercise for muscle gain, we can recommend several dietary supplements. Big Yam will be useful for carbohydrates and proteins Whey that he brings. The Virilis V2 will help you with muscle strength and endogenous testosterone. To facilitate lean muscle gain, Naturabolic can be combined with Virilis V2. These are some suggestions for dietary supplements to combine with this pectoral development exercise.

YAM Nutrition