Bodybuilding

How to Bench Press Properly?

Published

12 years ago

November 15, 2012

F Kyle

Any bodybuilder knows that bench press is one of the basic exercises in this kind of sport. But how to bench press in order to get maximum results, and do not hinder the chest and shoulder muscles growth is a fact that everybody needs to have knowledge about it.

In this article, we will explain the how to do this exercise correctly, and the ways to perform it for strength and volume. The bench press is a quite popular exercise. That's why we will briefly describe it. The athlete lies on a flat bench, holding the barbell above the breast.

The barbell should be lowered to the chest, then lifting to the initial position. In most cases, there is a partner who helps you to take the bar from the racks. Also, the presence of a partner is required for avoiding getting injured.

According to the grip of the bar, there are three variants of this type of exercise. It’s about wide grip bench press, narrow grip bench press and reverses grip bench press. Each of the best fit a different type of bodies. For example, the wide-grip bench press is best suited for tall people, while narrow grip for short person.

Wide-grip reduces the trajectory the barbell should pass. The maximum width of grip recommended is about 80-85 cm. In case of wide grip mostly are worked chest and shoulder muscles. Since in this position bodybuilders are able to lift more in this position, they will choose it only from this point of view.

In case of narrow grip maximum width allowed is about 60-65 cm, and basically, are worked triceps and deltoids muscles. Also, narrow grip bench press usually put a greater load on your wrists. That’s why, if you have wrists problems is better to avoid this type of grip. Based on your body type, you will be able now to choose bench press grip that fits you perfectly.

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Also, according to the type of bench used can be worked the different type of muscles. It is about incline, decline or standard bench. It was observed that incline bench press put more stress to the upper pectorals, while decline allows you to lift more weights using the same group of muscles as in case of standard bench press.

Type of weights is another variation that has to be taken into consideration when we talk about bench press. Along with bar, can be used dumbbells. They are considered safer since partner is not required and they can be dropped to the side every time you feel no power to do more reps. Thus, risks of injuries are much lower than in case of bar use.

In order to get maximum results from this type of exercise is very important to follow the right position of body, hands, and barbell during the exercise. Firstly, let’s see how the body should be positioned. In order to perform this type of exercise head, body, and buttocks should be positioned on the bench away from its racks.

You have to try to bend your back as much as more possible while keeping shoulders, and buttocks stick to the bench. Exercising in this position is very important since it reduces the trajectory of the press. Also, it allows by straining legs to keep your shoulders tightly stick to a bench for more power.

As you see the position of feet is very important for a great execution of bench press. Its very important feet to be positioned on the floor, as much as possible wider from each other. They form a solid foundation for a great execution of bench press.

The position of the hands during the bench press is largely associated with the use of open or close grip. The closed grip is when you thumb is wrapped around the bar, while in case of open grip it is not. The use of open grip during a bench press is quite dangerous since there is a big risk that barbell can crash into your nose. An open grip is specific for experienced bodybuilders, with a long time spent in the gym. That’s why use close grip, it is safer and can help you to build your triceps.

There are many people who are not sure about the use of belt during the bench press exercise. The truth is that belt is useless in case of bench press. It has to be used for exercise where to keep your back upright is absolutely necessary. For example, squats or deadlifts exercises. So, keep in mind the use of the belt is absolutely prohibited during exercise that includes the incline of your back.

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Bench Press for Gaining Strength and Mass

To gain strength through bench press exercise you need to lower the bench strictly horizontal, the grip should be wide to reduce the amplitude of the lift. Elbows close to your body, to increase the influence on the triceps muscles.

During the lifting, you should detach the lower back of the bench and form an arch between the bench and back. This will facilitate the lifting rods. The growth of the muscles in the chest area is not observed. Therefore, for the beauty of pectoral muscles better to bench correctly.

As you know muscle growth is stimulated by the duration of extreme reduction in muscle. In this process, any violent movement is useless, as it is produced by the instant effort. Your muscles are tense to limit, but only for a short moment, but it is not enough to trigger the growth mechanism.

And so, the first thing to do to increase muscle grow this to select the optimal weight for so that you can perform between 3 sets of 8 - 10 repetitions. When performing a bench press with the optimal weight you must control a high degree of tension in the muscles. To do this, in this exercise you have to move slowly, as the lifts up and lowered it down. In this case, at the top do not keep it at the arm's length, as the load moves from the muscle to bone.

The second thing that will help to gain muscle mass is a small pause of 2 seconds at the time of peak muscle tension. Then start the other way around. At the expense of increasing the total pause time of muscle contraction, which is an added incentive for growth.

The success of any type of exercise is directly influenced by the correct execution. That’s why further we will mention most common errors that are inefficient or have a high risk of injuries.

-Lifting the bar with bent arms.

One of the common mistake among newcomers in the gym. Arms are much more powerful when your elbows are blocked. If you ignore this fact, you just risk that barbell can crash into your nose.

-Upper back and glutes detached from the bench.

Keep them stick to the bench, as they ensure more stable, which is very important especially in case of heavyweights.

-Rebound the bar from your chest.

Despite many people who talk about it, you will continue to see in the gym newcomers who allow it yet. Along with the high risk of rib cage injuries, this movement will not help you to increase chest muscles. T avoid it, try to use less weight for the beginning, and make a 2-second pause at the bottom of every repetition.

-Moving your feet.

As we mentioned above, your feet during bench press exercise have to be as much as possible apart from each other, and tightly stick to the floor. This will help you to be stronger, and perform a larger number of reps.

-Wrong position of the elbows.

You have to know that too high may damage your shoulders, while too low is less efficient. That’s why the recommended position is to keep elbows at the level of torso muscles.

-Press with force the head into the bench.

If you neck muscles are not very strong, then you risk getting injured every time you do this. Pay attention to this detail, and just try to keep your head lied on the bench without using it as an impulse point.

-Use of bend for wrists.

This is not recommended as it may cause pain. Just wrap the bar with fingers, as close to you writs and grip the bar strongly.

-Do not perform the motion at the full range.

Make sure you lift the bar at maximum point and lowered at the level of your chest. By not lifting to the maximum, and lowering to the minimum you will not be able to get what you want.

For a beginner is always hard to understand what are the right weights to start from to do bench presses, how many sets and reps. If training with a barbell is heavy for you then you can opt for dumbbells. You can begin with 3 sets of 12 reps with barbell or broomstick.

Practice this workout program until you feel read for more weights. Then, add more weights gradually. If you are going to make bench presses fro strength than you have to get to the level to do up to 5x5 exercise program. As you see, bench presses can help you to work pectoral, triceps, and shoulders muscles in a very good way.

Being a very effective exercise, bench presses are widely used, but in many cases improperly. They give no results and even may cause serious injuries. That’s why to be wise and learn from other’s mistakes. Keep in mind most common bench presses mistakes mentioned above and do not walk into the same trap twice!

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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