Bench Press
The Bench Press is one of the most fundamental and effective compound exercises for developing upper body strength and muscle mass.
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The primary muscles targeted by the Bench Press are the pectoralis major (chest muscles), anterior deltoids (front shoulder muscles), and triceps brachii (back of the arm muscles).
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Plus Size Beginners will probably also train biceps and by bracing the core and other stabilizing muscles.
Best Bench Press variation for Plus Size Beginners
Bench Press with a barbell is the most popular variation, either lying flat on a bench, or at an incline. Barbells are normally 45lbs (20kg), but most gyms have at least one smaller one at 35lbs (15kg).
If you don’t feel strong enough to start with either barbell, Dumbbell Bench Presses are a great alternative!
Dumbbells come as low as 1lbs which allows you to start at a very low weight. Another benefit of using dumbbells instead of a barbell is that you train each arm separately, and train more balancing and supporting muscles in each arm.
Do switch to Barbell Bench Presses when you get stronger, because most gyms have safety pins or safety bars on the Bench Press racks, making is safer for you to push yourself there.
With Dumbbell Bench Presses there are not safety pins, and you will naturally drop dumbbells outward from your body if something happens. Dropping them out that may injure your wrists, fingers etc. The safer way to drop dumbbells needs to be learned and is to drop them forward like a hammer, while sitting up.
How to do Bench Press with dumbbells
Set a bench to slight incline.
Pick up your dumbbells (fingers in, like you’re grabbing a plate with both hands) and rest them on your legs (vertical) as you sit on the bench, feet planted flat on floor for stability.
Lean back as you lift the dumbbells, lying with arms straight but not locked out and dumbbells up, palms facing away from you. The dumbbells should be positioned above your chest.
Squeeze your shoulder blades together and arch your lower back slightly. This helps create a stable base
Brace your core to support your back and lower the dumbbells slowly, under control down to your chest, allowing them to almost touch your chest while maintaining tension in your chest muscles.
At the bottom, again brace core for back support and press up, focusing on keeping your wrists straight and maintaining control over the dumbbells.
You’ve now completed a repetition of the Bench Press with dumbbells!
Exit from this exercise from the position where your arms are up, lowering dumbbells as hammers towards your thighs as you sit up.
How to do Bench Press with a barbell
Lie on a flat or inclined bench with your eyes directly under the bar. Make sure the bar is racked at a height that allows you to lift it off easily. This is because it needs to be easy to rerack when you’re done and tired.
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Grasp the barbell with a grip slightly wider than shoulder-width. Your palms should face away from you (overhand grip).
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Plant your feet firmly on the ground on either side of the bench.
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Squeeze your shoulder blades together and arch your lower back slightly. This helps create a stable base.
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Lift the bar off the rack and position it directly over your chest with your arms fully extended.
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Slowly lower the bar to your chest. Keep your elbows at about a 45-degree angle out from your body. Aim to lower the bar to the middle of your chest.
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Press the bar back up to the starting position, fully extending your arms. Keep your wrists straight and the bar in a straight line.
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Avoid bouncing the bar off your chest; maintain control during both the lowering and lifting phases.
Do not push yourself close to the brink of what you are capable off (see <do not work to failure>).
Therefore you do not need a spotter (someone who stands around helping you lift it up if you fail). But when you become intermediate, get a spotter for safety before trying for personal bests.
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You’ve now completed a repetition of the Bench Press with a barbell!
