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When All Else Fails The Bench Press Is Always A Reliable Exercise.

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lamusculation
Title:
When All Else Fails, The Bench press Is Always A Reliable Exercise.

Word Count:
311

Summary:
The bench press is an exercise in which the lifter lies on his/her back on a weight bench, lowering the bar directly above the chest. It is intended for the development of the chest, or pectoral muscles , frontal shoulders, serratus, but a variation exists for the triceps.


Keywords:
bench press , world record ,bench, press, routines,exercise, exercises ,benchraising,presses,muscles, dumbells


Article Body:
The bench press is an exercise in which the lifter lies on his/her back on a weight bench, lowering the bar directly above the chest. It is intended for the development of the chest, or pectoral muscles , frontal shoulders, serratus, but a variation exists for the triceps. In weight lifting , however, where the focus is to achieve a single very heavy repetition, the force for a bench exercise is exerted by both the pectoral and tricep muscles.

The world record for the heaviest benchraising at 1005 lb (456.8 kg) was set by Gene Rychlak under International Powerlifting Association rules in November 2004. It must be noted that the different lifts federations and gyms have subtly different rules on technique, the equipment that is allowed and whether performance enhancing drugs are tested for.

The heaviest "raw" benchraising (without equipment such as denim shirts) is 713 lbs (324kg) by Scott Mendelson. Many people regard this as a greater achievement than Rychlak?s 1005 lb press. Classic bench presses may not be suitable for every athlete, if you experience a lack of development, switch to other exercises, i.e. dips, butterfly or other exercises involving dumbells.

Perform your bench presses carefully and slowly. Do not use the momentum of the downward movement of the barbell to let it bounce off your chest and push it explosively back upwards. At least, you bereave yourself of the negative and power building phase of the exercise. This exercise should always be performed with a spotter to catch the bar in case it is dropped on the chest.

Varying width grips can be used to shift stress between pectorals and triceps, and between the inner and outer pectorals. It can also be performed with dumbbells to incorporate greater use of the stabilizer muscles. Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways.


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BONUS : Whey Protein

Whey protein is actually a byproduct that occurs when cow's milk is used to make cheese. Whey has the highest biological value of any known protein, and that is why it is so popular with bodybuilders and athletes.

Only recently has the technology become available to filter out the whey protein that can be used as a bodybuilding supplement, so whey protein is actually a relative newcomer to the bodybuilding supplement market. Up until now, it's been difficult for bodybuilders to achieve the level of protein recommended for a muscle mass-building diet.

There's something to be said for the convenience factor as well. Whey protein powders provide a quick and easy quality protein source to bodybuilders and athletes. The whey protein powers also come without the high saturated fat content that is usually found in other complete protein sources like beef and eggs.

The body usually handles whey protein delivered by one of the whey protein powers very well. It's digested without a problem. Often the term "biological value" is used to rate protein powders. The "biological value," or BV, is a measurement of the efficiency that protein can be absorbed and used by the body for muscle growth. The higher the BV value, the greater the efficiency is of the whey powder supplement.

The standard used for BV rating is egg protein. Egg protein is rated at a BV of 100, and all others are rated above and below that standard. Milk protein is rated at BV 85, beef protein is rated at BV 75, but whey protein supplements can be rated at BV 104 to BV 170.

Companies that produce whey protein supplement powders don't hesitate exploiting BV ratings, however, so it's best not to use the BV rating as the only determining factor when you choose your whey powder.


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