Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy, and today I'm going to be talking to you about the ultimate yardstick to measure your fitness level.

It's bragging rice for life and the first question you get asked when you go out for the

team. And although it might be just slightly overrated, the bench press exercise is a pretty good

feather to add to your exercise cap. So in this episode, you'll learn what the bench press is,

the benefits of bench pressing, how to bench press, and the potential hazards of

bench pressing. So let's start with what a bench press actually is. I'll put a video in the show

notes where you can view the basic bench press exercise, but as the name implies, the bench press

traditionally requires that you start with a bench, although you could substitute the

bench with a stability ball, a bowsoo ball, or even the floor if you're one of those minimalist

exercise people. To begin the bench press, you simply lie with your back on the bench and your

knees bent so that your feet are firmly planted on the floor. Next, grab a weight, such as a barbell, set of dumbbells, or if you're practicing at home,

small child.

If you're using a traditional bench-press bench equipped with a barbell, there will be a rack

that can actually hold the barbell weight for you, which is especially convenient if you're

working with heavier weights. So to do the bench press exercise once you're in this position,

lower the weight to your chest until your arms are bent at about 90 degrees

or maybe a little bit more, then press the weight away from the chest

until your arms are straight but not necessarily locked out.

Sounds simple? Well, congratulations.

You're ready to work up to the current world record bench press of 1,075 pounds.

Well, bench pressing 1,075 pounds might not be your cup of tea.

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