Muscle Chemistry Archive

Bench Press 101

The bench press is the most hyped, overused and badly performed exercise that is done in the gym.
It is also an essential upper body mass and strength builder that you should be doing. Ironically, most people’s bad bench press form is due to the fact that they think the exercise to be too simple. As a result they don’t take the time to learn technique the way that they do with moves like the squat or deadlift. In this article, you’re about to learn everything you need to know to master your bench.

Bench Press Basics
The bench press is a compound upper body exercise. It’s main target is the chest, but it also develops the triceps and the front deltoids. It can be done in a range of ways, from dumbbells to cables, but, if you want to move the maximum amount of weight, which is key to packing on muscle mass, you need to be doing the flat bar bench press.
When you are bench pressing, you should always have a spotter with you, just in case you get stuck in the bottom position. Be sure also that you secure the ends of the bar with collars. However, there is a proviso here; if you are working out at home on your own, you may prefer to leave the collars off the bar. That’s because, if you get stuck with the bar on your chest, your only option short of crushing your chest, is to angle up the bar so the weight slides off one end.

The bench press can be done for two reasons:

To build muscle
To push heavy weight

A lot of guys get confused about what their training goal really is. If it is to develop your chest muscles, your mindset will be very different than if you are solely focused on getting as much weight up as humanly possible. In this article, I am going to assume that your primary focus is to build your chest.

Setting Up For The Bench Press

Place the bar on the bench press supports so that the knurling is lined up with the middle of the bench.
Set the bar supports so that your arms are not fully quite extended when you reach up to grab the bar
Lie on the bench so that your eyes are looking directly up at the bar.
Take a hold of the bar just a little wider than shoulder width distance. Use a thumb around the bar grip with the bar resting in the meat of your palm.
Set your feet securely on the floor underneath your knees.
Make sure that your hips are down on the bench.
Open up your chest by pulling your shoulder blades together and contracting your lats.

Performing the Bench Press

Unrack the bar and bring it over your chest.
Lower the weight down to the mid chest just until it touches your t-shirt. Control the descent so that you are not bouncing the bar off your chest.
Squeeze your glutes and push your feet into the floor as you power the weight back to the start position.

How to Max Out Your Bench
Once you’ve mastered the basic form on the bench, it’s time to start getting serious about getting heavy, while maintaining proper form. Here’s a proven program that will significantly boost your bench in 12 weeks.
You will need a training partner for this program. Make sure that he’s as dedicated as you are in making serious gains.
On the first day of this program you need to determine your one rep max. For our purposes we will take it as 300 pounds. To work out your training poundage, multiply your one rep max by .45. So, our 300 pound bencher would do his first set with 135 pounds.

On each successive set, you increase the weight by 5 percent of your one rep max. So, for a 300 pound one rep max, you would add 15 pounds (300 x 0.05) on your next set.
Here’s how your first workout will look . . .

Do a max out set to determine your one rep max
Do a set with 45 percent of your one rep max for 10 reps
Add 5 percent of your one rep max and do 10 more reps
Do 3 more sets of 10 at that weight
Drop the reps from 10 to 5 while adding the same amount of weight on each succeeding set for 3 sets
Drop the reps to 3 and continue increasing by the same 5 percent on each successive set
Drop to two reps and add another 5 percent
Drop to one rep and add another 5 percent

Here’s how your workout will look based on a 300 pound one rep max.

Set
Reps
Weight

1
10
135

2
10
150

3
10
165

4
5
180

5
5
195

6
5
210

7
3
225

8
3
240

9
3
255

10
2
270

11
1
285

Your rest between sets should be limited to the time it takes your partner to do his set. Do this workout once per week for three weeks. In week four, you again test your one rep max. It should have gone up significantly. You now repeat the three week program based on your new one rep max. Do this for four rounds for a total of 12 weeks.

Summary
The bench press is the king of weightlifting exercises. It is also a potentially dangerous move that can put you out of action if you don’t do it right. The first step to proper bench press execution is to work out for yourself whether you are a bodybuilder or a powerlifter. Regardless of the answer, do not let your ego get in the way of your bench press performance. Then use the form pointers we’ve outlined to get your technique on point. Once you’re at that stage, unleash the max bench program described here to take your bench to the next level.
Check out the products from Enhanced to help with your bench press. Enhanced is the home of Big Ramy, Mr. Olympia 2020, Champion Big Ramy, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Enhanced and Envato

How Seated Hammer Curls Are A Great Arm Isolation Exercise

Build serious strength and size with the seated hammer curls isolation exercise.
Our arms deserve as much love as we can give them and the seated hammer curls exercise is one of those that can seriously work to give us those bulging bis we want most. When it comes to building those big arms and crafting a physique others will envy, we need to be sure to work the right muscles with the right exercises to maximize all of our gains. A variation of the traditional hammer curl exercise, seated hammer curls have the potential to work wonders.
The benefit of strong arms can greatly enhance all sorts of movements, from those more sport specific ones all the way to those more functional. By adding to the integrity of the arm as a unit, stronger biceps can support your triceps and delts as you seek the best stability possible. Of course, those bulging bis add to a nice physique and one that others will certainly envy so work on that pop and give yourself the most bang for your buck with a seriously effective isolation exercise.
Let’s take a look at the seated hammer curls exercise to see what this is all about. From what it is, to muscles worked, and the many benefits associated with it, you won’t be disappointed by the results of this great arm exercise. Plus, your strength and size will increase tenfold.

What Are Seated Hammer Curls?
Hammer curls are a great way to isolate your arms so you see the growth you want most. This will help develop better strength and size by effectively working your biceps in a smooth and controlled motion. The seated hammer curl is a variation of the traditional hammer curl where you are seated, potentially taking away the ability to build up any momentum to assist you. This makes sure to only feel the burn within the muscle and not rely on other smaller muscles for assistance.

Muscles Worked
As an arm isolation exercise, the hammer curl movement will work your biceps brachii immensely. It will also work your brachialis, which is a bit deeper under the biceps, and your brachioradialis, which is a forearm muscle that allows you to flex the elbow. With this, you will certainly enhance your arm growth as this solely targets those big three muscles you want to see increased size in the most.

Benefits Of Hammer Curls
While the benefits of seated hammer curls are isolated to those of your arms, we all want to increase the strength and size to show off our bulging biceps. Benefits of seated hammer curls include:

Increased strength: By isolating the muscle, you start to build that desired density to increase strength and lift way more weight (1).
Bigger biceps size: Working on size improvement and development, you will start to see a more full, rounded out biceps muscles that is bigger all around.
Enhanced grip: Grip is beyond important and with an exercise that puts an emphasis on really ensuring a secure grip, you don’t have to worry about a lame grip again (2).
Good arm exercise variation: This will challenge you a bit differently and force you to work your muscles in a different way.

How To Perform Them
Here are the steps for performing the seated hammer curls.

Set yourself with your desired weight in dumbbells and sit upright in a chair or on a bench. If it does not have a back for support, then be sure to engage your core so you sit as tall as possible.
Grab the weights and hold them at your sides. Make sure your grip is solid and comfortable.
When ready, lift the weight to around chest level by only bending at the elbow, almost as if it were a “hammering” motion.
Lower back down to the starting position and repeat for your desired number of reps.

Featured Supplement For Serious Arm Growth
A supplementation routine is vital for our growth and performance, as well as overall health, as we seek the best for our gains. Whether it be a pre-workout for energy and muscle pumps, a fat burner to help shed that unwanted and stubborn belly fat, or a multivitamin to pump us with those essential daily vitamins and minerals, your shelf should be stocked and ready for anything. But a protein powder can ensure your growth and recovery is maximized by pumping you with a clean source of effective protein (3), especially after you work those arms with the seated hammer curls.
Transparent Labs 100% Grass-Fed Whey Protein Isolate

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.

Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!

Check out our list of the Best Protein Powders for more awesome protein supplements!

Wrap Up
Seated hammer curls are perfect for building up our arms so we have the best chance at increasing strength and size. We all want those bulging bis, and with the right exercises working the right muscles, we can craft a physique others will certainly envy. Hammer curls are a great way to isolate our arms which need as much love as they can get. Add seated hammer curls into your workout routine and see what they can do for all your strength building and physique crafting goals. You won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power I healthy adults: a systematic review”. (source)