When people are doing there bench presses there are certain mistakes that they make without knowing. Bench presses are a very important bodybuilding technique and in fact you can not succeed in bodybuilding if you ignore doing bench presses. 1. The first mistake many people will make is to start out doing bench presses without even warming up. For your warming up session to be effective you need to reserve the first five minutes doing cardio vascular exercises. You could for instance work on the treadmill, rowing machines or the recumbent bike. There are several benefits which come out of cardio vascular exercise which include jump stating the lungs and heart into action and also raising the body temperature. The other reason why you need to warm up is because when you warm up your flexibility is increased in the process. The ...

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Maybe you’re new to bodybuilding. Maybe you have been training for five years. Maybe you went away to school, or just moved to a new town. For whatever reason, today you are very limited in the equipment you have at your disposal for bodybuilding purposes. We’ll assume for this article that you only have access to the barest essentials – a small Weider flat bench with bench press girdles, and a barbell with 200 pounds. Here is a list of movements you can complete using only this limited amount of equipment, and a little imagination! Chest Flat bench press can be completed with this setup. If you can bench more than 200 pounds, just use more repetitions. Incline stimulation can be achieved by doing push-ups off the edge of the bench onto the floor. Shoulders Standing barbell ...

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Q:  During the bench, how far apart should your hands be to best hit the triceps and still not hurt yourself?  How about dips – same question? A: Well, going out too far will hit the chest, for sure, on either one. You need to try a light 100-135 pound bar to ascertain what you’re feeling without the threat of heavy weight and body positioning that can distract you from feeling where your grip is hitting you. In dips, I also like to use dumbbells rather than plates between my legs. It’s also less distracting. Try to take the chain belt your gym has and put a dumbbell in it, rather than a 45 lb plate. The dumbbell won’t fall out, trust me. Just lay it on the chain. Then begin doing your sets starting at the widest point and moving closer. While your ...

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