Bench Press Workout

Different training regimens work for different people. You can follow the workout of great bodybuilders and still not get the results, so try out different bench press exercises and decide what works for you. Needless to say, you must follow correct form and technique to get good results. Do a 5 to 7 minute warm-up routine, before you pick up weights. You could also perform a warm-up session with light weights before you increase the weight.

• Lie down on a flat bench and plant your feet firmly on the ground.
• Grip the barbell slightly wider than shoulder-width by placing your fingers on the notches made on the bar.
• Lift the bar of the rack and hold it above your chest.
• Bring it down slowly, but don't touch the bar to your chest.
• Push the bar up till your arms are fully extended.
• Hold for 1 count and then bring it back down.

• Sit on the incline bench. Make sure that your back is properly positioned on the rest and feet are firmly planted on the floor.
• Grip the bar slightly wider than shoulder-width apart and lift it over you, so that your arms are fully extended. This is your start position.

• Now bring the bar down so that it's almost touching your chest. Hold for 1 count and push the bar back to the start position.
• Inhale as you slowly bring the bar down, and exhale as you push it back up.

• For this exercise, use the dumbbells instead of barbells to improve your stability and strength in individual arms.
• Sit down on a decline bench with dumbbells resting on your thighs and palms facing each other.

• After lying down, push the dumbbells up so that your arms are fully extended and are shoulder-width apart.
• Turn the grip so that your palms are facing away from the body. This is your start position.

• Now slowly bring the dumbbells down to your side. Once they are at chest level, push your back upwards until your arms are fully extended.
• Inhale as you bring the dumbbells down, and exhale as you push them back up.

• Flat Bench (Barbell) 3 sets X 12-10-8 reps
• On the incline (Barbell) 3 sets X 12-10-8 reps
• On the decline (Dumbbell) 3 sets X 12-10-8 reps
• Push Ups 50 reps (Use 2-3 sets to complete 50 reps if you can't do them in one go)

• Push Ups (2 Sets X 25 reps)
• Flat Bench (Barbell) 4 sets X 12-10-8-6 reps
• On the incline (Dumbbell - Heavy Weights) 3 sets X 10-8-6 reps
• On the decline (Dumbbell) 3 sets X 10-8-6 reps

• Chest Dips (2 Sets X 25 reps)
• On the decline (Dumbbell - Heavy Weights) 4 sets X 10-8-6-4 reps
• On the incline (Barbell- Heavy Weights) 3 sets X 10-8-6 reps
• Flat Bench (Barbell) 4 sets X 12-10-8-6 reps

Do follow the proper technique for each routine. After you finish your workout, remember to do stretching exercises as this will lower the risk of injuries and sore muscles.

Disclaimer: The information provided in this story is solely for educating the reader. It is not intended to be a substitute for the advice of a fitness expert.