Bench Press Wide Grip
Wide bench press
The wide press bench is used for the bench press exercise. The bench press is the undisputed king of the gym, and to do a proper bench press, you will need a wide press bench. The wide press bench allows for completely free range of motion through the bench press. A true bench press is lifted of the chest in a slight arcing motion, and no machine, or smith press, can recreate the actual range of motion needed when performing a real bench press.
The bench press is the measured strength standard. The bench press is a macro muscle exercise that works primarily the pectoral muscles, although the deltoids and triceps are also involved to a lesser degree. As heavy weights are often used while performing the bench press, the use of a spotter is essential for safety, and for proper training that continues to the point of muscle failure.
Dimensions and appearance of the wide press bench
The wide press bench is a heavy steel bench with dimensions of 120 cm x 120 cm x 130 cm. The piece consists of a flat padded bench, with a weight rack for holding the barbell at the level of your upraised extended arms, while lying flat on the bench.
A wide press bench is essential for proper and safe performance of the bench press, especially when using heavy weights, and repping to failure. The heavy gauge steel of the wide press bench allows you to safely drop the barbell back into the barbell platform at the end of the exercise. If using heavy weights, it is imperative that you use a spotter for safety.
The world record for the bench press is an amazing 1010 lbs, but most people consider lifting more than your body weight through a bench press as a reasonable display of strength.
Proper form while using the wide press bench for a bench press is essential
Proper form while completing the bench press is important both for correct muscle development, and to minimize the chances of injury or muscle strain.
The bar is grasped at shoulder width, with the thumbs on opposite sides of the bar from the palms and fingers. The bar is lifted off the platform, and the barbell is raised straight above your chest, until your arms are completely extended above your chest. The weight is then smoothly lowered straight down, until the barbell touches, or almost touches your chest, and the barbell is then pushed smoothly back up, until your arms are extended straight above your chest again.
Possible injuries due to incorrect technique
Most of the most common injuries are due to carelessness, and too much weight. You can easily crack your ribs, if you are bouncing the heavy weight off your chest as you do your reps; and starting heavy weight bench pressing without warming up properly can result in torn ligaments in the shoulder.
Back injuries are sometimes reported after people spend too much time developing the, musculature of the chest, and neglect to develop corresponding musculature in the back. Elbow or wrist strains can also occur, especially when using the “monkey grip’. This grip has your thumbs on the same side of the bar as your fingers.
Variable bench pressing techniques
The standard bench press method had the lifter lying on a flat bench, with arms at shoulder width apart. This positioning can be altered, so that different muscle areas are maximized, while still performing the same muscle movement.
Sometimes the bench will be tilted upwards, for the incline bench press. This inclined bench press exercise, places more of the strain on the upper pectoral muscle, and is used to develop size and strength in that area. The bench can conversely be tiled at a decline. The decline bench press can often allow more weight to be lifted.
The hands can be positioned closer together, for an exercise that will place more muscle strain on the triceps, as well as on the pectoral muscles.
Why should you buy a wide press bench?
This piece of solid gym equipment is an essential if you want to do true, free weight style, heavy bench presses. Most serious weight trainers will not use a machine or smith machine for the bench press, as they prefer the true range of motion that can only be offered through the use of a wide press bench. The wide press bench is a heavy steel bench that will allow you to safely drop your barbell onto the weight platform after completing your set. The wide press bench is necessary should you wish to train using a free weight style bench press exercise.
The wide press bench provides the only platform for serious bench press training. Always use a spotter when training with heavy weights.