1. Flat Bench Press :
This is the 'king' of gym exercises for men, if you will. It is a compound exercise because it also recruits other adjacent muscles like the shoulders and triceps. Lying down flat on a bench press machine, plant your feet firmly on the ground and rest your back completely on the bench.
SUPER IMPORTANT: There should be no arch between your back and the bench. Your back must align perfectly with the base of the bench. This is one of the most common mistakes I see people making in the gym. Avoid it. Not only does it make the exercise less effective, it can also lead to serious back injury.
Use an appropriate weight and then lower the bar gradually onto your chest (just barely touching) and lift it up gradually. You should aim to lift it up in short, quick (but not jerky) movement and lower it much more slowly. The lowering part is often referred to as the 'neg' (negative motion of the movement) and is the part where the most muscle stimulation occurs. Take your time on this to get the most out of it.
Do not raise your feet and cross them as you lift the weight. Keep them planted firmly on the floor.
The other advantage to doing slow 'negs' is that you effectively simulate lifting a much heavier weight with only a light weight. This reduces the stress on your joints, further reducing the likelihood of injury. I learned this from the great Frank Zane when I trained with him at his home in San Diego.
Aim to do about 3 or 4 sets using the 'pyramid'. Start with light weights and high reps and then move up in weight while reducing the reps. Do this until you get to a weight where you can only do one or two sets using proper form.
Occasionally switch this up and start with the highest possible weight you can do. After warming up properly of course! last note about the flat bench: When done properly it should feel as if you are pushing your back into the bench, rather than pushing the weight upwards.
👉 1. Flat Bench Press
👉 2. Incline Bench
👉 3. Wide Grip Dips
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