This Middle Management Mini Guide, "Weight Lifting Bench Press" will give you instructions and tips on performing the barbell bench press so that you can build muscle fast.
The barbell bench press on a flat bench is a terrific "compound movement" exercise that works the pectorals (chest), deltoids (shoulders), and triceps (back of the upper arms). This allows us to multi-task by using several muscle groups. In turn, we can heavier weights, allowing us to build muscle fast.
Follow the Weight Lifting Bench Press instructions to get the most our of your weight lifting workout in order to build muscle fast.
The image below shows how to properly execute a bench press using the three steps described above.
Bench Press Calculator. Quickly calculate your bench press one rep max based on the number of repetitions performed at a given weight.
Bench Press Chart. This chart is useful when you don't have access to a calculator.
World Record Bench Press. How much is the world record bench press?