How to Use a Preacher Pad in a Bench Workout


The main muscle worked in the bench press is the pectoralis major of your chest. Other muscles act as synergists, or helper muscles, such as the deltoids and triceps, while others act as dynamic stabilizers, namely the biceps. By strengthening the biceps, you can boost your ability to maintain your exercise position and improve your bench press. A preacher pad used while performing the preacher curl will help you do this. Aim to perform three sets of the preacher curl at least two times per week.

Things You'll Need

  • Dumbbell
  • Warm up by walking or jogging for 10 minutes.

  • Sit on a preacher bench. Place your feet flat on the floor. Hold a dumbbell in your left hand. Place the back of your upper left arm against the preacher pad. Bend your right elbow and relax your right arm on the preacher pad.

  • Bend your left elbow and bring the dumbbell to your left shoulder. Keep both of your arms in contact with the preacher pad.

  • Straighten your left arm and lower the dumbbell.

  • Lift the dumbbell back up by bending your elbow. Repeat 10 times.

  • Cool down by walking or jogging for 10 minutes.

  • Stretch your biceps. Stand with your back facing a table. Bring your arms behind you and place the top of hands on top of the table. Keep your back straight. Bend your knees and lower your body until you feel a stretch in your biceps. Hold for 20 seconds.

Tips & Warnings

  • Always use a spotter when performing the bench press.
  • Talk to your doctor before starting a new exercise routine.

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