Ultimate Guide to Bench Press Effectively

Bench press is certainly the most common exercise that is being worked out at the gyms and many people don’t do it effectively and some are unaware of its important techniques during workouts.

So I am here to provide you with some effective that helps you increase your bench workouts now.

Gripping the Bar Rightly:

The beginning point of any bench rep starts with the grip over the bar. If your grip is wider and use chest to expend and push the energy outwards, or too narrow triceps and push the energy inwards, you will be doing it wrong. The perfect grip is to incorporate both the muscle groups but, favoring at the point where you feel stronger and giving all the power to make it straight up.

Few tips:

• First start with no weight
• Later lie on the bench and hold the bar
• Lower the bar down on to your chest near to the sternum
• Adjust your hands and the positions until the forearms are close enough
• Get help from the trainer if you need some support

Positioning of the Bench:

Now it’s the time to add some weights to your bar. Again, lie on the bench, by having the strut not too closer or far away and make sure it is placed at the right position.

Plan to place your foot on the floor firmly and bend your keens approximately to some 80 degrees. Keep your feet flat on the floor so that you can feel stable. Some bench press athletes who curve up their tip toes while working out, however, I advise you to hold on the way whichever keeps you stable.

Body Locking: 

• Keep the bar into the struts and raise your glute and get up.
• Squeeze and massage your shoulders together and give a long breath out.
• Get back your shoulder back to the bench and lock into the position.
• Lower your bum back on to the bench and compress your glutes.

I hope you will now know to keep your body tight throughout the body and feel locked while doing workouts as it gives you a secure feeling!

Foam Roller to Soothe your Body Effectively

Are you over conscious about health? Do you want to try new exercises but, afraid of the side-effects? Here is a safe health tip for you! With these insights you will be staying fit, strong and healthy. 

Foam rollers are one of the means of high density foams, which is now built using polyurethane as it is found to have huge health benefits in keeping oneself good in shape. It is mainly used for self-myofascial release and offer excellent massage by relaxing your muscles.

Benefits:

It has so many benefits like breaking up your triggering points, increasing the blood flow, soothing the tight tissues (fascia), etc.

How to use it?

Using an iso-solid foam roller is simple as its working out some major parts of your body, which require lots of practice.

• Find an open area of your body.
• Position it on the top of the roller.
• Your body will create pressure that is needed to massage your tissues.
• It also releases the tight spots.
• You can control your pressure by applying weight according to the regions of your body.
• Fascia which is called as the soft connective tissue that is located beneath your skin will wrap and connect the roller with your muscles, nerves, bones and blood vessels.

Other Common Benefits:

• Increases your stamina.
• Provides stable blood circulation.
• Makes your skin, muscles and body look good in shape.
• Enhances your physique.
• Helps in soothing the stiff tissues in the back bone and spinal cord.
• Make muscle more flexible which in turn reduces injuries during athletic workouts.
• Proper use of this accessory will help in eradicating in improper blood circulation.

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Note: It is advised to consult your physician to know exactly what kind of foam rollers will suit you’re the most. Give importance to check over its thickness/softness that help to make your body more flexible.