Flat Bench Press Video

1. Begin by lying on the bench, his body in a natural, relaxed position. Make sure you do not hold your shoulders in an awkward position. Make sure you have a natural curve of the spine. You do not want your lower back completely flat on the bench, but I do not want to force the curve very well. Instead, opt for a comfortable, natural position. You must have our feet on the floor and shoulders touching the bench.
2. Put your arms straight out on either side of you, then bend your elbows, bringing your hands to touch the bar. This is where you should place your hands. You can make your grip pleasant to look wider to increase the amount of pectoral muscles involved in this exercise, and you can bring your grip on something to increase your triceps involvement. For a standard bench press, use the handle of normal.
3. Start with the full weight of the bar. Lift the bar off the grid and the position directly above the middle of your chest. Inspire download, lightly touching the chest with the bar. Do not rush the bar on your chest, because it can cause serious injury. Begin to exhale as you push the bar up and away from your body. Extend your arms to just below full extension. Repeat this for eight repetitions, as the first set.
4. Now, add weight to the bar. The bar itself weighs 45 pounds. Want to increase five to ten pounds at a time until you find a comfortable weight.
5. Make sure you have a spotter to help you when you lift a heavy weight. You never want to let go of the bar itself.
6. Drink plenty of water and take at least two minute break between each series. Ideally, you should perform a standard set of eight repetitions, followed by three sets of heavy weight increase, with six, four and finally two repetitions.

I have discussed in other articles on bodybuilding for beginners, it is essential that you take it slow at first to avoid injury. It is very easy for us to dive and try to lift more than they should be increased. Over training is a big problem with that is just beginning. You must take the first 12 weeks of weight lifting, with the main objective is to condition himself for the rest of your career.

This program is a routine 12 weeks and must be performed as follows:

Total Body Workout Weeks 1 to 6 – Training complete after two days per week during the first three weeks. Perform one set of 15 repetitions of each exercise. Over the past three weeks, do 2 sets of 12 repetitions of each exercise to increase the intensity. You can use a little more weight at this point.

Exercises for weeks 1 to 3:

Leg press, lying leg curls, seated cable row, flat bench press, dumbbell press, dumbbell shrug, tricep pushdowns, barbell curls, back extensions, standing calf raises, barbell wrist curls, abdominal crunches.

Leg Press	Lying Leg Curls	Seated Cable Row
flat bench press	Dumbbell Press	Dumbbell Shrug
Tricep Pushdowns	Barbell Curls	Back Extensions
Standing Calf Raises	Barbell Wrist Curls	Abdominal Crunches

Exercises for 4 weeks to 6:

As the week from 1 to 3, but now I do 2 sets of 12 repetitions with more weight.

Exercises for weeks 7 to 12:

Upper Body

Flat dumbbell press, pec dec fly, 1 arm dumbbell row, seated cable row, seated dumbbell press, dumbbell lateral raise, dumbbell shrug, tricep pushdown, barbell curl, barbell wrist curl.

Lower Body:

Smith machine squats, leg extensions, lying leg curls, back extensions, standing calf raise, abdominal crunches, reverse crunches.

Suggestions:

To workout the upper body for 1 to 2 sets of each exercise 10 to 12 repetitions each. For training, the lower body to perform 1 to 2 sets of 8 to 12 repetitions of each exercise. You can do 15 to 40 repetitions of abdominal exercises, increasing intensity as the best.

Switching between the two sets of exercises. In the first week, you end up doing the workout upper body twice lower body workout and after. During the second week of training will lower body twice and the effective upper body at once, etc.

60-90 seconds rest between sets.

Choose an alternate to exercise the opportunity to work the muscles a little differently.

This fitness routine for beginners is designed to condition your muscles and your mind will help you prepare for more advanced training and increasing the large muscles in the long term. Be patient, have not emerged and the reward will be useful.