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Bench Press

Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.

Starting Position

* Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
* Hold the bar, with your hands just over shoulder-width apart, palms facing forwards.
* Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).

The Movement

* Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
* Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders.

Tips

* Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
* Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
* Keep your palms facing forwards and your wrists straight.

Dumbbell Flye

Target Muscles
Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor
Starting Position
• Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
• Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement
• Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
• When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations
Incline flye
Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.

Incline Barbell Bench Press:

Target Muscles

Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position

* Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
* Hold the bar with your hands shoulder­width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.

The Movement

* Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
* The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
* Push the bar back to the starting position.

Tips

* Do not arch your back as you push the bar upwards. This risks lower-back strain.

Straight Arm Pullovers

Cable Crossovers

dumbbell_flye

Starting Position
• Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
• Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement
• Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
• When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips
• Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
• Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations
Incline flye
Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.

Sample Workout From Fitness World Matara

Incline Barbell Bench Press:

Target Muscles

Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position

* Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
* Hold the bar with your hands shoulder­width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.

The Movement

* Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
* The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
* Push the bar back to the starting position.

Tips

* Do not arch your back as you push the bar upwards. This risks lower-back strain.

Workout From Fitness World

Dumbbell Bench Press:

Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.

Dumbbell exercise like dumbbell bench press develops the chest equally well as the barbell bench press but allows a slightly greater range of motion, thus stimulating greater develop­ment. It requires more involvement of the stabiliser muscles to balance and control the dumbbells so you will probably need to use less weight.
Starting Position

* Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench.
* Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders.

The Movement

* Slowly lower the dumbbells down to your armpit area.
* Hold the position for a count of two; then press the dumbbells back to the starting position.

Tips

* Keep your hips firmly on the bench throughout the movement.
* Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch.
* Keep the dumbbells over your chest area­ do not let them travel back towards your head.

Short WorkOut From Fitness World

Bench Press:-


Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.

Starting Position

* Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
* Hold the bar, with your hands just over shoulder-width apart, palms facing forwards.
* Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).

The Movement

* Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
* Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders.

Tips

* Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
* Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
* Keep your palms facing forwards and your wrists straight.

Should You Pump Iron?

Some kids want to lift weights so they can look bigger and stronger. But lifting weights won't produce big muscles in kids who haven't gone through puberty yet, and lifting heavy weights can be dangerous to kids’ muscles and tendons.
With supervision from a coach or trainer, kids can do some light weight lifting or exercise with resistance bands (large rubber bands). This kind of exercise can improve muscle tone, meaning a kid's muscles will be leaner and stronger, but not really bigger.
Push-ups, sit-ups, and chin-ups also help build strong muscles. But so can plain old running, jumping, and climbing. Get the message? More play time means stronger muscles. Now that's something to get pumped up about!

Eat Strong

What should you eat if you want strong muscles? You might think you need a lot of foods that contain protein (such as meat and eggs) or foods that contain iron. But there's no one magical food that helps build muscles. Your muscles - and your entire body - will be strong and healthy if you eat a variety of nutritious foods

Playing Makes Muscles

It sounds too simple, but it's true. Playing, running, jumping, and riding your bike can make your muscles stronger. Any physical activity you like to do - from dancing to playing football - can make you stronger. Why? Because you're using your muscles when you do it.

What Happens When People Drink?

When people drink too much, they might do or say things they don't mean. They might hurt themselves or other people, especially if they drive a car. Someone who drinks too much also might throw up and could wake up the next day feeling awful — that's called a hangover.
Drinking too much alcohol can lead to alcohol poisoning, which can kill a person. Over time, people who abuse alcohol can do serious damage to their bodies. The liver, which removes poisons from the blood, is especially at risk.
Because alcohol can cause such problems, the citizens and government leaders in the United States decided that kids shouldn't be allowed to buy or use alcohol. By setting the drinking age at 21, they hope older people will be able to make good decisions about alcohol. For instance, they don't want people to drink alcohol and drive cars because that's how many accidents occur.

Getting the Right Message

"Hey, who wants a drink?"
"Oh, come on, just one drink won't hurt you. It's fun."
"It's cool. Everybody drinks, right?"
Wrong.
Drinking alcohol is dangerous for kids and teens and sometimes for adults, too. Alcohol is a drug, and it is the drug most abused by teens. Many kids have their first drink at an early age, as young as 10 or 11 or even younger.
It's easy for kids to get the wrong message about alcohol. They might see their parents drink or watch TV commercials that make drinking look like a lot of fun. You might see people drinking and watching sports together or having a big party.
But alcohol is actually a depressant. That means it's a drug that slows down or depresses the brain. Like many drugs, alcohol changes a person's ability to think, speak, and see things as they really are. A person might lose his or her balance and have trouble walking properly. The person might feel relaxed and happy and later start crying or get in an argument.

Support.

The struggle to heal your negative body-image is an ongoing battle. It is often wise to seek the professional help of a therapist and a dietitian. There are self-help groups available at no charge as well. Many books and articles have been written on the subjects of food and body. There are seminars available as well as church and temple groups. Talk to a trusted friend or relative. All of us need support. We are constantly barraged with messages about the fantasy body. We are given negative messages about food and weight. It is extremely hard in our culture to have a healthy, positive body-image. You need support. You deserve it!

Body Movement.

The body was designed to move. To walk or run or jump or dance are normal activities. By reconnecting yourself to your body, you might be amazed at how incredible it really is. Yoga is a great way to reconnect with your body. It is a noncompetitive, gentle stretching program that will relax you and make your body feel wonderful. If you do not want a structured program and hate the gym, go for a walk. A walk in nature is especially comforting, and nature is nonjudgmental. Experience how your body feels on your walks. Be aware of your breathing. Do not force yourself to exercise; allow yourself the opportunity to move.

Heal Your Relationship with Food.

If you are afraid of food, you will always be afraid of what it might do to your body. Will you become huge? Will you start eating and never stop? Will you go hungry? Be Stuffed? Explode? To heal your relationship with food, start by selecting a food to eat which is slightly out of your safe zone. One that is only a bit challenging. Sit in a quiet room and take a few deep breaths. Now eat that food. Stop any negative thoughts that enter your mind. Replace those thoughts with positive ones. Say your affirmations. Learn to enjoy the taste of food.