In order to end up with the bench press best suited to your needs, you have to clearly understand what you are looking for and what options are available to you. This is done by researching in two areas.
Firstly, you research the market to find out what kinds of bench presses are available, familiarizing yourself with the different features, styles and price ranges etc. Secondly, you examine your own unique requirements in a bench press.
Research the market: Bench Press essentials
The first part of the research step is to investigate just what's available in the bench press market. The range of options can seem overwhelming, but you can make a good start by understanding the following major features:
Bench Type: There are two main types of bench press machines. One looks like a fixed weight machine. The other is a bench with crutches and uses a barbell. Pick the type that's right for you. A bench with crutches is usually cheaper but if you're not an experienced exerciser then the stability of a fixed weight machine makes exercising safer.
The fixed weight stack comes in two types, either vertical or horizontal. With a vertical bench you sit upright and press the arms of the machine away from you. On a horizontal machine you lie on your back and press the handles above you. The vertical machines tend to be more expensive and are most commonly found in commercial gyms.
There is one other variation to the fixed weight machine that is worth mentioning. Some machines, rather than having a stack of weights which you change by moving a pin, use the same weight plates that are used on barbells. This configuration gives you the flexibility to remove the weights and use them on other machines or with other exercises.
Incline and Decline: Many benches can also be adjusted so you can do the exercises sitting up at an angle or lying with your head below horizontal. Although the same muscle group is used in each variation the stress on different parts of each muscle groups changes. This change can help stimulate your muscles differently ensuring your muscles don't get accustomed to the same exercise and plateau in their development.
Tip: If you do want to do decline bench presses, ensure that you can anchor your feet securely and use a spotter as often as possible.
Construction: Benches with the parts fused together last longer and hold more weight. Bolted together varieties are lightweight, making them easier to move around, and can be disassembled if required.
Grade: Low-end benches cost less, but tend to hold less weight. High-end benches cost more but last longer.
Research your needs: Questions to ask yourself
Now it's time to determine what your requirements are in a bench press. For example, will you use the bench press only for a couple of exercises or will you incorporate it into your entire routine?
You can start this process by considering the following questions - as well as any others you think of yourself - and recording your answers.
| Is this the only workout bench you will own? |
| | If you will be exercising other muscle groups besides the chest you will probably need more equipment. |
| Have you used a bench press regularly before? |
| | Are you confident using a bench press? Would you want the extra support and safety of a fixed weight bench press which has an attached weight stack? If so, you will want to ensure that you feel comfortable with the hand placement and starting position. If you've never used a bench press regularly, consider using someone else's for a while to see how you like it. Purchase a month-long gym membership, or use a friend's bench. You don't want to invest in a piece of specialized equipment you will never use. |
| Do you have room for a bench press? |
| | Actually measure the space you have and remember to leave room for getting on and off or adding weights. |
| Will you workout alone or with a partner? |
| | You may need a standing platform for a spotter to assist you safely. You may need an adjustable crutch height for people with different arm lengths |
| How big is your budget? |
| | Are you willing to pay a little bit more to get the bench that is perfect for you? |
Understanding your needs is the key to a successful purchase and you can revisit your list of needs at any time during the buying process.
Once you complete this Research step, having informed yourself about the essentials of bench presses and identified your needs, you are ready to move on to the next step: Evaluation.
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