About this topic
A bench press is an exercise for the upper body. It makes the muscles in the chest, arms, and shoulders stronger. Strengthening exercises keep your muscles firm and strong. This exercise uses weights, like dumbbells or barbells, to add tension to the muscles. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Bench press using free weights: ‚
- Use weights that are heavy enough for you to lift a few times. Do not use heavier weights unless ordered by your physical therapist.
- Lie flat on your back on the bench. Keep your head, shoulder blades, and butt flat on the bench.
- Place your feet on the floor.
- Grip the bar of the weight securely and comfortably with your palms facing up. Your hands should be a little more than shoulder width apart. Make sure that your thumbs are outside your closed fists. Your upper arms should create a 45-degree angle with your shoulders.
- Squeeze your shoulder blades together so your shoulder blades are touching the bench. Do not arch your back while lifting.
- Carefully, lower the bar to your chest. Breathe in while you are doing this.
- Control your elbows and push the bar upwards. Try to straighten your arms. Do not lock your elbows. Keep a slight bend in them. Breathe out while you are doing this.
- Repeat bench press. Your physical therapist will give you the number of sets to do at each session.
View OriginalView Original
What will the results be?
You will have stronger muscles in your chest, arms, and shoulders. ‚
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Do not do this exercise alone, especially if you use heavy weights on a barbell.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
American Council on Exercise ‚
http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=5 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚