The best way to train on a decentric level whilst bench pressing is to lower the bar slowing to your chest then burst on the push. A good way of controlling the movement is to count while lowering. if you count from four to six seconds from your harms being fully extended to lowering the bar to your chest you wont go far wrong and once you have got used to training in this manner you should start to see improvement in your bench press.

tip: to maximize this technique get a training partner to help you on the pushing action once your arms give out., you will still have two to four more reps lowering the bar to your chest.

Position yourself correctly
Most people, especially beginners do not know how to position themselves on the weight bench. when resting on the bench line yourself correctly so that your forehead is inline with the center of the bar and your arms are of equal distance apart. this will help you balance the weights once you have lifted them from the rack. once you have the balance sorted each arm will take equal load of the weight thus preventing one arm taking too much weight and failing a few reps short of your full potential.

Use full and precise Movements
There’s nothing more important than form. if you cant lower the bar to your chest at a controlled speed its time to lower the weight until you can. on the push action its both beneficial to push fast and push the weight up slowly so from one week to the next or on different sets fluctuate the speed at which you push the bar up. you will gain no benefit in dropping the weight to your chest (you may however cause an injury).

Breath
Breathing is a big deal, if you stop you will fail to circulate oxygen around your body and muscles, which will decrease the amount of repetitions you can achieve as the lactic acid will build up faster. As you lower the bar breath in. as you push the bar breath out - DO NOT HOLD YOUR BREATH!

Mix it up
Don’t allow your muscles to get used to any particular weight or set of repetitions whilst Benching. mix it up occasionally by lifting less weight with more repetitions. Also have a session at least once a month were you try and lift as much weight as possible, even if you only achieve one rep. if you put your body through un-normal stressful situations it will respond better.

Partner up
there’s nothing more encouraging than a training partner. a training partner will give you more focus and will help push you that little bit further. You can also cheat on the last few reps with the assistance of a training partner and they can also be there for safety to help you if you struggle to rack the weights or drop them.

Rest and Relaxation
Do not bench press every time you see a weight bench. Your Muscle’s need to rest every time they have been through a stressful exercise (recommended amount of rest is 24hrs). if you don’t rest, your muscles will never get the chance to repair themselves which will result in a sports injury which could put a stop to your bench press action altogether.

the company was built in partnership with Albert Chen from Taiwan (formerly Managing Director of Body Sculpture International ) & Graham Field & David Owram who reside in the United Kingdom. all three have worked in the fitness industry for many years and bring their knoweledge and put their spirit into producing quality fitness equipment

Beny sports UK ltd  also create a selection of cardivascular equipment under the brand Motive Fitness.

York originally began life has two separate companies. the first was established in the USA in 1932 by Bob Hoffman  (coach to the USA’s Olympic Weightlifting team from 1948 to 1964) which mainly operated in the Olympic weight lifting scene and evolved into producing commercial weight training equipment. The second Part of the company was established in Canada in 1936 and began developing weights and benches for home use.

In 2004, the york fitness came together from the two different companies which took the York brand well and  global.   Combining the strengths each company’s sector: home fitness and commercial market made the company complete. York fitness has gained world notoriety in the fitness industry and has continue to build world class products to this date.
York Fitness Trivia:

• There are more weights in the world branded York than any other fitness equipment manufacturer!

• Bob Hoffman was titled Father of World Weightlifting by the Olympic Weightlifting Federation for his part in the history and development of weightlifting as a sport

Having their own design team in Taiwan has enabled Infiniti to develop innovative quality fitness products. A key element in creating quality products to suit ever changing lifestyles. Infiniti now a vast array of strength and cardio equipment in their range designed for use in the home or  fitness studio. there products have has branched out from the indian and pacific ocean and their products now reach the shores of the United Kingdom.

Joe Gold opened a gym in Venice Beach (California). The Gym soon became Iconic with bodybuilders and fitness fanatics across the states. it became known as “THE MECCA OF BODYBUILDING”, A center of well being and improvement. The gym has now sparked off as a franchise and the name Golds Gym is now helping people realize their goals in 600 gyms across the planet.

Golds gym now have their own brand of quality gym equipment including weight benches as well as gym clothing.

weight bench bench press

The Daddy of all weight bench exercises is the bench press, used for strength training and bodybuilding. People generally have this exercise in mind when considering a weight bench. the main muscles targeted in the bench press are the pectorals (chest) and the triceps.

Performing the bench press:

The bench press is perfomed while lying on your back. The bar (with preferred weights) is lowered to the chest and pushed back until arms are fully extended again. This movement is then repeated until failure or for a set amount of repetitions.

just the bench
Having just a bench is great for all types of free weight exercise. being raised from the ground opens up a great deal of movements for exercises like flys and skull crushes. a bench as well as a weight bench is a great separate addition to any home gym.

Standard weight bench
A standard weight bench is a good tool for achieving great gains in strength and muscle. The most famous use of the standard piece of kit is the bench press. although most people would see the bench press as its only use there are actually a lot of different exercises you can perform on a standard bench including shoulder press, flys, military press, dumbbell rolls plus many more.

Olympic weight bench
An Olympic weight Bench is similiar to a standard one except it is built for Olympic weights. Olympic weights have a larger bore hole for olympic bars which also have a wider grip. Olympic weights are generally seen as bigger and more hardcore than standard weights although the only difference is the appearance in size and probably a stronger build. They wont have any better benefit on training than standard weights.

Multi purpose Weight Bench
Multi purpose weight benches have seperate attachments you can add on when you want to perform exercises for the legs like leg curls, extensions etc.

Multi Gym
when a weight bench isnt just a weight bench……. its a multi purpose full blown home gym, capable of exercising all your muscle groups. A multi gym bench is generally recommended for people with enough space to house one and with enough commitment to get the most out of it.

Consult a doctor
Before you start any physical exercise program it is always advisable to consult your doctor. A Doctor may be able to spot any type of heart disorder which can lead to a serious heart palpitations, or even sudden unexpected death caused by strenuous exercise.

Measure Your Space

Weight benches come in all different shapes and sizes. the last thing you want, when setting up your weight bench, is to realise that the only space you had available for your home gym…….. is too small to fit your weight bench in. All weight bench products will be listed with their dimensions. measure the space you have availabe in whatever room you plan on using your bench and check the dimensions of the product you intend on buying. dont try and squeeze equipment into a tight space either, you will need adaquette space to safely load your weights.