Best Barbell Bench Press to Build Big Chest Muscles

Carey Yang, Certified Personal Trainer & Dream Body Expert
"Barbell Bench Press"

Morris County NJ personal trainer, fitness bootcamp coach and your dream body workout expert Carey Yang shows how to do barbell bench press to build muscular chest muscles.

Having big, massive, rounded, muscular and separated chest muscles is a standard for bodybuilders and a dream goal for men who want to look big and muscular. Bench press is the foundation or basic exercise to build chest muscles

Bench press is the grand daddy of bodybuilding exercises to build overall big chest muscles. Make sure you pull/point your elbows directly toward the floor. Also keep your elbows tucked in by your sides, not to flare out.

Focus on contracting or squeezing your pectoral (chest) muscles on the top of the pressing movement. Lowering the weight smooth with good control. Have a spotter when you're pushing your max without getting injured.

The standard lifting tempo (rep speed) is 3 seconds down (lowering the weight) and 2 seconds up (pressing the weight up). It can varied at different tempos. The key is still keeping good form, good control of the weight and good contraction of chest muscles, instead of merely moving the weight from point A to point B.

In addtion to mainly targeting your chest muscles, bench press also works on the triceps (particularly the lateral head) and anterior deltoid (front shoulder) muscles.

You can also vary the width of your grip and angle of the seated bench to shift tension (muscle contraction) from chest to triceps or shoulders. Remember to tuck in your elbows by your sides and pointed down toward the floor regardless of the grip width and seated angles.

Watch the barbell bench press video:

http://www.youtube.com/watch?v=Zkgs0-mlfJ0



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Superset Workout for Chiseled, Defined Chest Muscles

For men who like to have broad, thick chest pec muscles, bench press is #1 workout. The truth is that, as evidenced by seeing guys in the gym, I would say only 10% guys have some visiable chest muscles to show for.
Now for women, they may not (and most likely not) want to have big chest muscles. However, having firm, defined (clevage, I would say) upper body is still a dream for women. Here is a workout to help both men and women having just those, without costly implant and side effect.

Superset (3 sets), adjust the weight to achieve the prescribed repetitions
Decline Bench Dumbbell Chest Flye @ 40/40# x 8 to 12 reps
Decline Bench Dumbbell Chest Press @ 40/40# x 4 to 6 reps

Cable Flye Super Drop Set (3 sets), adjust the weight to achieve the prescribed repetitions
- High to low @ 5 x 10 reps, @ 4 x 10 reps
- Low to high @ 4 x 10 reps, @ 3 x 10 reps

Weighted Dips @ 40# x 6 - 8 reps (3 sets)
Note: If you can't even do dips with your own bodyweight, then you should focus on building your upper body strength by doing chest press and should press and their variations. You can still start doing dips by using the weighted-assited machine.

Push and Pull Your Weights to a Balanced and Symmetrical Body

It’s very important to train your body for balanced strength and muscle sizes for many reasons – aesthetics and injury prevention.




Our joints and body can move around in different directions and angles. It’s to our best benefits to train in the full range of motion under control and safety.



Here is a simple workout routine to train opposing muscle groups and opposite-side movement in opposite directions.



It’s simple but not easy as I also include drop-set scheme in the training protocol.



Performe each of the following exercises for 30 reps. Do 10 reps in the first weight. Immediate lower weight for the second 10-rep set. Then further reduce the weight for the third 10-rep set.



Rest for 1 to 2 minutes between the exercises.



Seated Low Cable Row

@ 10 x 10 reps, @9 x 10 reps, @8 x reps



Cybex Machine Chest Press

@ 175 x 10 reps, @ 155 x 10 reps, @ 135# x 10 reps



Lat Pulldown

@10 x 10 reps, @ 9 x 10 reps, @ 8 x 10 reps



Cybex Machine Shoulder Press

@110 x 10 reps, @90 x 10 reps, @70 x 10 reps



You can replace each exercise with a similar variation.

3 Big Lifts to Catapult Your Strength

Everyday you watch exercise TV shows, read fitness magazines or hear the tips in the gym, there seems to endless debatable exercises that promise you to get you fit in no time.

The truth is that no matter how good or promising the exercises or movements are, it takes time for your body to learn, adapt and grow. You also need to watch your nutrition.

I know most people, women in particularly, don't want to look like or train like a powerlifter. Sooner than later, you'll need to develop some basic strength in order to lift more weights that are challenging enough to your body.

The best or most basic total-body strength-development exercises are (based on barbell):

#1 Squat: for quadriceps, core muscles and overall lower body strength

#2 Bench Press: for chest, triceps, front shoulders

#3 Deadlift: for hamstrings, glutes, biceps, forearms

Mastering these big 3 lifts will help you build overall strength and muscles. All 3 exercises engage your core muscles (abs, obliques, lower back) for strength, balance and stabilization. You see, by doing just these 3 exercises, you have worked out all the major mucles in a big way.

There are variations to each of the 3 exercises. Unless you have major orthopaedic problems, most people can learn and perform them correctly or with modifications with a good trainer.

Learn these exercises correctly. Master them. You'll see your results quicker.

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