Thread: Advice

Anyways i got my measurements done by a personal trainer for 2 months progress and i went from 178 pounds to 184 pounds and i went from 19% bodyfat to around 18%. Measurement wise i gain 3/4 of an inch on my arms and now my arms are 13.5 inches. i also got 1/4 of an inch on my calves and 3/4 inch on my legs, and 1/2 an inch on my chest.

Anyways i just started bench pressing last thursday and one of the guys at the gym helped me with proper form and stuff because he saw me doing it wrong (it was my first time trying the benchpress). I was only able to bench 115 pounds for around 6 reps. The part i found hard was pushing the barbell away from my chest. Bringing it down was really easy. Does anyone know what kind of muscles you use when you push the barbell away from your chest so i can work more on them.

How many times a week is recommended to bench press so it doesn't lead to overtraining? Any help would be appreciated since i'm still a noob at this stuff =(

The prime movers when bench pressing include the chest, front of your shoulders, and triceps. They are the same muscles used as when lowering the bar, but you are exerting more force when you are raising it.

Check out the stickies at the top to help you design a training routine. The bench press is just one of many good compound movements out there. Don't focus on it to the degree that most gym-goers do.