The bench press is arguably the most renowned of the weight lifting exercises, with even couch potatoes understanding what it seems like in a general way. It is hip with many bodybuilders, and traditionally utilized by soccer coaches as a yardstick by which to guess a candidate’s strength. Yet, a backlash is developing against the overemphasis, particularly in the preferred culture, of the bench press. Many sports professionals have abandoned it as a benchmark because there are other lifts that might better measure overall strength than the bench press, which measures only shoulders and chest strength.

There are actually a few differing kinds of bench presses. What the majority mean by the term bench press likely alludes to the flat bench press, its technical name, derived from the angle-less position of the bench. Decline bench presses involve a bench at an angle such that the lifter’s head is closer to the ground than his or her feet, while incline bench presses involve a bench with an angle which has the lifter sitting up anywhere from forty-five to 60 or so degrees, depending on personal tastes ( incline bench press benches are often somewhat adjustable ).

The bench press could be a fatal exercise if not performed properly under correct conditions. Each year someone dies from it, though each death has been avoidable as victims were usually working out alone. It’s very important to use a spotter, a coaching partner who is able to physically assist with failed lifts or with forced reps. Having such help is useful as the muscles find out how to overcome weird amounts of resistance.

If one must exercise alone, care needs to be taken to use a power rack. This is due to obvious safety reasons first and foremost, but the power rack is a superb piece of gear that also allows for multiple exercises like squats and dead-lifts. Practicing the overhead lift is most efficient with a power rack, particularly for beginners.

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Here’s another fitness secret not many know about: there’s more than one way to be fit. The media promotes a very narrow range of what should be considered fit and healthy, but the true fact of the matter is that some of the most unhealthy-looking physiques around are some of the fittest and vice-versa.

That bodybuilder gracing the cover of that bodybuilding magazine? He or she might be slowly dying from within, on the inside, due to the lethal chemical cocktail of steroids and steroid-moderating drugs. By the same token, your elite runner who looks set to fall apart with a touch because he or she is just so skinny might also be unhealthy in ways not most immediately related to the chosen sport.

What I’m trying to say is that there are lots of ways of being healthy. It all depends on what your body is supposed to do – “do,” not merely “look like”. A nice physique may not be good for anything other than looking good according to the latest fashion trends, or it could be good for aerobic and/or anaerobic activity.

While genetics play a key role, they do not necessarily play the deciding one. We must all do what we can with what we are given, and a first step towards that wider goal is to recognize that there are lots of different kinds of good health. Just as there are lots of different types of intelligence, many various areas for a brain to be good at, there are lots of various types of health, many different areas for a body to be good for.

A body can be great for lifting heavy objects, for instance those employed in strongman competitions, or it may be great for acrobatic moves like the ones involved with ice-skating. And yes, there is even a physique that is fine-tuned for sedentary tasks like sitting! Indeed, in German there is even a phrase for this talent: a physically restless person unable to sit still for prolonged periods of time, such as that involved with scholarship, is said to have no “Sitzfleisch.”

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Out of shape? Were never in shape?

Now’s the time to change all that. But you need to do it intelligently and not hurt yourself. I do not mean minor discomfort, though it might cause major inconvenience when you have difficulty holding even a coffee cup! Clearly a sign that you’ve overdone things, but nothing actually that bad. No, you need to watch out for sharp pain, and persistent discomfort that lasts over two weeks of rest.

These types of pains are complicated matters, well beyond the scope of this short introduction. But suffice it to say for now; you should do things the smartest way possible. So first consult a doctor to get medical clearance, for exercise is meant to be vigorous, except in instances where it should be modified to accommodate a medical condition.

After that, you may need to know whether you plan on specializing or wish to just get into a typically great shape. That’s to say, do you plan on being an athlete, or do you wish to just be healthy? An athlete is supposed to be fine-tuned for performance, while general fitness usually means that you’re all right.

The special needs of the two will diverge at some point, but initially “out of shape” means “out of shape!” And this typically means excess weight, with muscular weakness commonly involved as well. In all cases, resistance training is strongly suggested, and absolutely essential for those who cannot even attempt anything aerobic.

There are three types of exercise: aerobic, such as running; anaerobic or resistance, which is namely weight-lifting, and stretching, which uses your muscles in a totally different way – stretching them rather than contracting them. If you cannot do aerobic workouts due to joint pain, for example, you must do anaerobic resistance exercises instead! Technically speaking, stretching can be done, but most overweight people will experience additional difficulties than the usual attending to stretching novices.

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