For many beginning weight trainers, the bench press is the exercise they want to get stronger on the most. Everybody knows what the bench press is before they start lifting, so when they decide to weight train, they will likely try to build their pecs and get a big bench.
The first thing you should do when starting a beginners bench press workout program is to learn proper form. Cheating may help you get up more weight, but it’s unsafe and won’t be training your pecs efficiently. You need to lie on the bench with your feet on the floor and a natural arch in your lower back. You should then pop out your chest muscles by pulling in your shoulder blades. Now you’re ready for the actual lift. You do this by unracking the bar and lowering it in a controlled fashioned until it touches your chest, then putting all your energy into lifting it upward. Of course you’ll need to use weight that you can handle without breaking form and you should have somebody spotting you.
Once you get proper form down in your beginners bench press workouts, you need to try to make strength increases regularly. When you’re first starting out, you’ll likely get the biggest strength gains you’ll ever get, so gains should come quickly. You need to try for more weight or more reps with the same weight during each and every workout. You won’t get it every time, but it should happen enough for big gains in your first few months of lifting. Don’t try for too much weight too soon. Five pound increases are enough, and will add up big over time.
Another key to succeeding on a beginners bench press workout routine is to do enough work without doing too much. You have to do enough sets and train hard enough to break down the muscles, but you also have to get enough recovery to allow them to grow in size and strength. Many new weight trainers end up overdoing it. It doesn’t take many intense sets to do the job, so go at it hard and give your body the rest it needs to get a bigger bench.
An excellent beginners bench press workout is as follows (not counting warm up sets) :
Bench press – 2 sets for 8-12 reps
Incline bench – 2 sets for 8-12 reps
Dumbbell flyes or cable crossovers for 12-15 reps
You also try different exercises such as dip, decline presses, and flat and incline benches with dumbbells.