What is the correct bench press technique?
598097
If you mean using a single barbell, you're supposed to bring the barbell down to your chest (but not bounce it off your chest) and press it directly over your head. It should follow an arcing path. Your hips and butt should remain firmly on the bench. Some people strain and arc their lower spine to try and press it up. That means you've got too much weight on the bar and you could do real damage to your back. The movement should be steady.\n\nIf you're using two dumbells, you need to pull each one down until your forearms are paralled to the floor and the weights are about even with your chest. Press upward and bring the two dumbells together over your chest. Then bring back down.\n\nAccording to what I've read, if you want muscle definition, you need to work with a lighter weight but do more reps. If you want to build mass, use heavier weights but fewer reps.
1054710
For maximum development stress the basics such as the bench press, incline bench press and flyes. Stick with free weights. Keep your reps within 6-12. Keep your total sets to no more than 12. Add resistance every week. IN order to gain size you must progressively overload in weight or reps completed each week.
409452
Girl pushups are good!  Keep doing them and you will get stronger.  Chest press is another good exercise.  It's kinda like the reverse of a pushup.  Lie on your back with dumbells with your arms close to your chest like the bottom of a pushup.  Press your weights into the air and lower back down.
129583
Pushups and bench press.
1184058
decline bench/dumbell press is most specific to lower chest.\n\nDips are wonderful, if you're strong enough to get 8 reps done, but will cause tricep fatigue before maximally stressing the pecs.\n\ndecline butterflys are an excellent addition to above.  \n\nOne of my favorites, decline flys directly to dips.... this causes the tricep issue to be negated, as the pecs are "pre-fatigued" from the fly excercise.  This type of lifting (no pause between sets) is called super-setting, and possibly yeilds the fastest overall muslce strength gains.
436422
bench\n\nAs in "approach the bench"
178108
You should be sitting about halfway (maybe a little less) on the bench.  Rest your hands on the keys: your arms should be in front of your body, not beside it, with your elbow making a slightly obtuse angle.  Lean forward to play. This way you can use all the muscles in your back and shoulders to get the desired tone from the piano, just make sure you're not too tense, otherwise you could pull a muscle.
978372
Home exercises\nChest:push ups ten sets of as many as you can do until failure.Take around 60-120 seconds of rest in between sets.\nIsometric contraction for chest:place your hands together in front of you palms together.Pressinward as hard as you can for as long as you can,3 sets.\nTriceps(done on the same day as chest)Triangle pushups hands as close together as you can get them.\nLegs:standing squats with your feet shoulder width apart.Ten sets of 50-200.Calf raises,as many as you can do in 3 sets.Finish with wind sprints.\nBiceps:Standing dum bell curls until failure.\nAbs:Sit ups five sets of 50,side bends 3 sets of 20 and trunk twists one set of 20-200.\nUse the isometric forms for other body parts as well.This is how many martial artists train.\nEach body part is done on its own day and each body part is trained only once per week.Consume a surplus of calories every day and make sure you get plenty of protein.Meats,eggs,milk and fish are good foods but whey protein has the highest biological value in humans.\nThe discomfort you'll feel the next day or two is a result of microtrauma,not lactic acid.It's this microtrauma that causes hypertrophy(muscle growth).Each fiber that tears tries to grow back to a connection.One fiber becomes two with proper rest and protein.\nCalves and abs are the only two muscle groups that can be trained every day.
362720
Push ups work great. If you cant do them on the floor, try doing them against the wall. Place both hands flat against the wall, making sure that they are paralell to your shoulders. Slowly push down and release making sure to engage your muscles. \n\nAnother good exersice is the chest extention. If you dont belong to a gym that has the machines, just get two dumbells, hold them in each hand. Sit in a chair straight. Bring both your arms up to the level of your breast with your elbows out (kind of like u are doing the funky chicken dance) Then move your arms back toward the small of your back, like you are almost pinching the area between your shoulder blades. Move your arms forward, but take care not to lock your elbows. Do three sets of 10-15 of these.\n\nYou can also try chin ups or french presses. These excersizes may not sound like they work your breast area,  but they tighten up the muscles AROUND the breast area, making them sit up tighter and firmer.
413785
Push-ups. Then use dumbbells while sitting focusing on the various moves your arm makes.  Make sure you stretch before and after to warm up and then warm down again after exercises.
393839
Push-up - Place your hands shoulder width apart (farther if you want a harder version) go down until your chest hits the ground and then come up. It should take about 2 seconds to go down, rest for 1 second down there, and then come up as fast and hard as you can. By stopping at the bottom you completely get rid of any stored energy (momentum) and makes you work more. As for the number I personally do 3 sets to fatigue\n\nSit ups - Keep your arms across your chest. You can put them behind your neck if you are absolutely sure you can control that you don't use your hands for support and assistance. Also you want to go slow on each rep and focus in on your abs to be sure their doing the work and not your lower back completely.
887652
Your anterior deltoids (front part of shoulders) should get work a little, but it shouldn't support the bulk of the weight. For bench, you probably have a wider grip, which utilizes the shoulders more. Trying making it more narrow and see if that helps. Also, when doing flys, do them with your palms facing directly away from you (such that when you touch the dumbells at the top they face together). Try keeping them lower on your body as well. That should put more emphasis on your chest.
470503
Push Ups\nWide Push Ups\nDiamond Push Ups\nDecline Push Ups\nFlat Flyes (with dumbells on the floor - you don't need to go past the horizontal)\nFlat bench (with dumbells on the floor - you don't need to go past the horizontal)\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises_chest.html
581159
depends what you want to gain...\nI do know bench press will help you gain strenght, but it will give you that man-breast look...\nif you want to gain the cut muscle look bell fly works the best...\nchest shrugs are in the middle somewhere...best of both worlds so "mass gain" I dont know...good gain on both ends though
277414
Its all about pushups. When ever you have a couple spare minutes just drop and do some pushups. Along with some benchpressing once a week , you'll get ripped pretty quick.
723310
first of if u want to bulk up use big weights and less reps. max out and wait a couple days until u work out again. Bench press and those types of workouts military press, slanted bench press work.
1088423
All of them are good.  It depends on the muscles you want to work out more.  I generally do the regular bench press with a closer grip as well as the incline bench press.  The incline bench press (your head is above your legs) will work your shoulders as well as your chest.  The decline bench press (with your head below your legs) will work your upper chest more.  The close grip bench press will work out your triceps a bit more.  The regular bench press basically works out your chest and a bit of your triceps/biceps (like a push-up).  Try mixing up which type of bench press you do every six to eight weeks, so your body doesn't get used to the routine (this will lead to better results).