Wide Bench Press
Wide Bench Press
The Wide Bench Press is used in carrying out bench press exercise. Though the bench press is the undisputed king of the gym, therefore the Wide Bench Press is necessary to do a proper bench press. It allows completely free range of motion through the bench press. For you to do a real bench press, you have to lift of the chest through a slight arcing motion.
Since the bench press is a measured strength standard. It is a macro muscle exercise that works mainly on the pectoral muscles, the deltoids and triceps are involved to a lesser extent. The use of a spotter is necessary for safety, when performing the bench Press because heavy weights are often used.
Wide Bench Press Appearance
The Wide Bench Press is a heavy steel bench having dimensions of 120cm x 120cm x 130cm. It is made up of a flat padded bench, with weight rack used for holding the barbell at the level of arms raised up while lying flat on the bench.
Since the steel gauge of the Wide Bench Press is heavy, you can drop the barbell back into the barbell platform at the end of the exercise. When using weights that are heavy, ensure that you use a spotter.
Precautions Using the Wide Bench Press
It is very necessary you maintain proper form when using the Wide Bench Press in order for correct muscle development and reduce the risk of injury. Grasp the bar at shoulder width, with the thumbs at opposite sides of the bar, from the palm and fingers.
Then lift the bar of the platform with the barbell raised above your chest, lower the weight slowly straight down your chest, then raise the barbell smoothly up again, until you arm is extended straight above your chest again. When using the Wide Bench Press, the most common injuries are caused by carelessness and lifting of too much weight.
Your ribs could easily get cracked, if you allow the weight bounce while carrying out repetitions; also doing heavy weight pressing without warming up properly can tear the ligaments in the shoulder. Also injuries may occur in your back if you spend too much time developing the muscle of the chest, neglecting to develop corresponding muscle of the back.
Variable Bench press Techniques
The standard bench method using the Wide Bench Press is having the lifter lying on the flat bench with arms at shoulder with apart. Though the positioning, can be varied so that different muscles are maximized, while performing the same muscle movement.
A times bench can be tilted upwards, for the incline bench press, which places more strain on the upper pectoral muscle, and also it is used to develop size and strength in that region. The bench can also be turned decline, which in turns allows you lift more weight.
Importance of Wide Bench Press
The Wide Bench Press is a true free weight style heavy bench press, as most weight trainer prefer it to the smith machine as for bench press as it offers truer range of motion. The Wide Bench Press allows you to drop the barbell safely into the weight platform after completing your set. It is important if you want to train using a free weight style bench press exercise.