Bench Press Exercise

Series Summary

Many people want to lose weight, and despite claims for quick fat burning pills and powders, the best way to lose weight is still through proper diet and exercise. Exercise does more than just maintain physical fitness though. Working out can also help build healthy bone density, muscle strength, and joint mobility. It can also reduce your general health risks, boost the immune system, and help with depression and insomnia. Whether your reason for exercising is to lose weight, or improve muscle mass, working out is always a good idea to help promote the health of your body and mind. For many people, going to the gym or buying expensive weight machines isn't a practical option. In this free video series, a trainer and fitness expert teaches how to do simple exercises at home. With this workout, learn how to build muscle mass, decrease body fat and improve circulation. Learn how to bench preses, lat pull downs, pullovers, and upright rows. Also, learn how to work chest and arm muscles with dumbbells and curl bars. So, don't use home as a excuse to not work out. Learn how to do home exercise to build muscle today!

Video Transcript

"Hi, this is Rod Zervakos, Phoenix, Arizona. I am an ISSA, certified personal trainer. On behalf of Expert Village, we're going to do a little segment on home training. Not everybody has the same equipment at home, but we're going to use what I have here which is pretty basic stuff. We've got a bench setup here, we've got a curl bar, some free weights; nothing too elaborate. What we're going to work on are the major body parts. We're going to do chest, back, arms, and shoulders, and first thing we're going to work is the chest, so I'm going to come in here, and sit down on the bench. A couple things you want to keep in mind. You always want to make sure you're working with a weight that you can certainly do without a spotter, if you don't have one. A spotter is generally somebody who stands behind you, and will catch you if there's an issue, but if you do not have a spotter use a weight that you can manage. You're going to want to lay down flat on your back. Always make sure that your back is nice and flat, arms are about shoulder width apart. Line them up, you're going to want to exhale on the lift, and then bring down, control. Take up explosively, bring down, control. Take up explosively, bring down, control. You're never going to want to bring it down, and bounce off the chest. It's done frequently, but it's not correct; it's not necessary. Bring it down here, straight up, back on the bench, lift up, and you're fine. Again, always make sure that you're using a weight you can do by yourself if you do not have a spotter."