I am beginning bench pressing and I would like to know which weight to start off at without hurting myself. I weigh 145 lbs and I know about the diet required.
Best answer:
It is unsafe to bench alone without a spotter or "spotter bars" in place. Muscle fatigue can occur even with low weight. If you use weight sufficient to give you muscle mass, it will be too much to safely do alone.
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What To Look For With Weight Benches
Article by michael russell
Getting enough exercise is not always easy. Everyone is busy, and unfortunately this comes with the sacrifice of their health. Gym memberships aren't cheap either, which seems to be counterproductive to the incentive that their convenience provides. However, you can counteract this by owning your own weight benches so that you can work out from the comfort and privacy of your own. There are a variety of brands and styles to choose from and you can choose what you need based on the way that you like to lift weights. Everyone offers you something different, so it is important to know how they apply to different weight lifting and exercise techniques.
To begin, the flat bench is perhaps the most basic of all weight benches. As the name implies, it is simply a cushioned bench with four legs that are strong enough to hold your weight, as well as what you might be lifting.
Other variations include additions like a barbell prop so you can do bench presses. The leg hold is another option that, again as the name implies holds your legs in place so that you can do things like sit ups while taking advantage of the built in cushion.
One step up from the flat bench is the folding or convertible bench. This comes in two or three sections, with the largest section secured by a swivel that lets you raise and lower the backboard from 0 to 90 degrees.
This gives you more options for range of motion, which lets you work different groups of muscles with one workout. The incline is also particularly helpful when you want to brace your back to make sure that you do things like leg extensions and dumbbell curls properly.
While there are many different kinds of weight benches for you to consider, the range of prices is not that big, and they are certainly not unreasonable. A decent flat bench can run you up to 0, which is a steal, considering what you would pay to use a flat bench at a gym.
Combination and folding benches can get a little pricier, between 0 and 0, with the bulk of the increase coming from additional features. You might want to look online for merchandise like this, since it is not entirely necessarily to test them out first. It is also more convenient because they can ship it directly to your home, sometimes even for free.
Orignal From: What weight should you start off at for bench pressing alone on a flat bench with no spotter and are a teen?
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