Bench Press Machine Reviews, Benefits, and Technique Breakdown

Gyms can be pretty intimidating for newcomers. They visited the gym for the first time, yet they barely have any idea what to do first other than following the instructions they have read from the internet. The question is, are you doing it properly? The bench press machine is one of the most popular pieces of exercise equipment (next to the power rack) known to build up massive and strong muscles in the upper body. But what newbies do not know very well is that when their bench press techniques are done wrong, it can lead to aching muscles, missed routine time in the gym and serious injuries. The best lifters in the world have perfected their bench press machine techniques because they have spent a lot of time to know which of the right muscles should they use in order to get into the right positions, and even move the right equipment at the most efficient path as possible. For people who have little to no knowledge about the right path in putting up the weights, they stray from the goal they were trying to achieve.

There are a few things you should avoid doing if you want to have a successful session at the gym. Bouncing the bar – when you bring the bottom portion of this equipment, avoid bouncing it to your chest or body. This will cheat you into thinking that you have successfully lifted the bar back up when all it did was create a momentum that makes the barbell lift easier. Doing so will not only hinder your progress, you are raising the possibility of hurting your rib cage, especially if the weights are too heavy. If you always end up bouncing the bar towards your chest, it means that the weight is too heavy. Try reducing the weight first, until the weight is enough to touch your chest lightly. Put more emphasis on your strength by pausing the barbell on the chest, before you push it upwards.

Elbows are too high – if you do this exercise with the elbows directly at your sides, you are placing too much strain on the elbows and shoulder capsules. Looking at your posture from a distance, this can lead to a shift of the path of the barbell over the collarbones rather than over the sternum, which will increase the travel distance of the bar. Rather than doing the aforementioned, grip the bar a little bit narrower and then keep the elbows close to the ribcage as you bring the bar down. Overhead, from the upper-arms into a 45-degree angle together with the torso.

You will find more mistakes committed by rookies mostly, but if you approach a gym instructor, they will help you improve your posture and position, and then show you a way to properly handle the bench press machine.

Properly handling the bench press machine will activate a lot of muscles in your body, particularly the upper part. This is why many people add the bench press equipment to their garage gyms or home gyms because they get to reap the benefits out of it. It builds up your strength for performing push-ups, improves power in your performance for sports and even builds up the bone density of the upper body. Various medicine schools encourage middle-aged and higher age groups to focus on free-weight, multi-joint exercises as this is the way to improve bone mass, muscular endurance, and muscular strength. These statements were shared by various bench press machine reviews from various online stores.

Build-up power – power is the main measure of fitness in many competitive and recreational athletes. This is the ability to exert strength or force, through a given distance as quickly as possible. By using the bench press machine added to your daily exercise, it will increase the strength of your upper body. The more your strength grows, put more focus by repeating the exercise as fast as you can. Do this exercise in six sets of 3 to 6 quick repetitions in order to increase power.

Improve density of your bones – Several studies suggest that the mineral accumulation of the bones peak during puberty, while the peak density of the bone reached in the late twenties. Add the bench press into your daily exercise routine of the main upper-body, as it will cause the bone cells in depositing bone tissue, which is involved during the bench press: chest, shoulder, hand, and arm bones.

There are more bench press machine techniques and benefits that you can get from this equipment. Research more about it, or preferably ask a gym instructor to guide you so that you will avoid committing mistakes that rookie deals.

A bench press machine doesn't come in just one shape and size. Bench presses actually have many varieties with their own set of pros and cons which should help you decide what model to choose. There are four categories that every bench press on the market today is put in, and they are adjustable benches, flat benches, specialist benches, and Olympic benches.

First, we will discuss the adjustable weight benches. Adjustable benches have a simple frame with two different mechanisms for adjustment, pop-pins or steps. These two mechanisms allow you to spice up your workout regime, so you can focus on a lot of muscle groups with just this bench in hand. It's usually made to withstand a moderate amount of weight, but you should probably avoid overloading them. These bench press machine models have handles or wheels that make moving the benches around and transporting them an easy task.

Then we have a simple flat bench. Small, lightweight, and portable, it's the perfect fit for people who lack space in their home. Since the position of flat benches is fixed, you don't have to worry about it losing the position, letting you slam down along with it. You can actually do quite a lot of different exercises on it, provided you know how to use the flat bench correctly. Flat benches are shorter than adjustable benches, and you won't be able to change this height, so keep that in mind when choosing your model. Arguably the best part about flat benches is that the cushion is one solid piece - there will be no gaps in the deck like some adjustable benches have!

Olympic benches are a very popular model, simply because they are a great fit for people who need to equip their home or their commercial gym. These benches have a rack system that is built-in, making it safer than other types. Plus, you don't have to walk around to find the weight you're looking for since it's just sitting there for you to take! One problem these benches have is that their angle is also fixed, you don't have the possibility to change it - so what you get is what you will work with until it falls apart (if it does)! These benches do not have a lot of moving parts, so the maintenance is simple, and you won't need to check a million things before you sit on it. Their size is large, but they take up much less space than a regular bench press machine plus the rack would!

And last but not least, specialist benches. These benches vary from the benches we just described, because instead of offering you various different ways to exercise on them, they will focus on just one muscle group or a few specialized exercises, hence the name. A good example of this kind of bench is the preacher curl seat. This bench press machine focuses on your biceps while anchoring you into the correct position - you won't be able to move your hips, your back or your shoulders, which are all mistakes that a lot of beginners make! One more specialized bench press machine we feel like we should mention is the abdominal bench. These work by changing you into an incline or decline position, while holding your legs securely with padded foot holders.

The weight of your bench, along with how much weight it can withstand, is something you should definitely consider before making your choice. No weight bench is going to be lightweight, since they are usually made out of durable steel, with accompanying elements that only make it heavier. Flat benches are probably the lightest, but you will probably be able to move even the heaviest benches around, thanks to convenient portable wheels that help it slide into the direction you want it to go.

But it's exactly this big number on the scale that makes the bench press machine stable and secure, one more thing to consider when shopping benches. Imagine benching over 100 pounds on a flimsy bench - it's bound to collapse sooner or later! A good, sturdy weight bench needs to be able to support your body weight, plus the amount of weight you're working with, no matter how big that number is. You will be better and better at lifting heavy weights, and your bench needs to be able to support your progress instead of hindering it! Your bench press machine should be able to withstand at least 500 pounds or so, and the bigger this number is better! Do not settle for less, as this is a recipe for a plateau later in your regime.

Let's face it - weight benches are really not that cheap, with the cheapest quality benches being around 500 dollars! That's a big investment, and once you do make it it's logical to expect your product to last you at least two years or so. Luckily, most bench presses are very hardy, and they will last you a long time, so the price you will be paying is well worth it.

The very first thing to look at is the frame. The frame should be made out of sturdy steel, and it needs to be able to support your weight plus the weight you're going to be working with, which we discussed in the Weight section. The upholstery of the cushions, plus the cushions themselves also need to be able to do their job properly for a respectable amount of time. Usually, the upholstery is vinyl, while the pads are a type of dense foam, just thick enough to support you but not impact your session negatively. The screws, bolts, mechanisms for adjusting the benches and everything else that holds them together have to be durable, otherwise, the sturdy frames and cushions are completely worthless. Plus, it's a risk hazard! You will know what to expect out of your bench press machine if you check out the warranty. A long bench press machine warranty that covers most of the parts, if not all of them, is ideal and is something you should try to find.