Bench presses with a bar are a good bodybuilding exercise to target and shape the glutes and quadriceps. It is an exercise which makes it possible to work the thighs and the buttocks without the risks related to the squat in particular by the fact that the back remains right and vertical throughout the movement and that the loads used are less heavy since only one thigh works at the same time.
The rise on bench is an exercise which requires all the same a good coordination and balance what does not make it possible to put heavy, but it is a good complement to be integrated in your leg program.
How do I do this exercise?
Stand in front of a bench with a bar behind your neck placed on your trapezius muscles. Place one foot on the bench with the knee bent, then extend the knee by stretching the leg, then bring both feet back onto the bench and slowly lower yourself down, controlling the descent without changing the initial support foot.
CAUTION: Bench presses can be stressful for the knee joint, that's why it's not an exercise to be done at the beginning of the session but after having previously performed 1 or 2 leg exercises like the leg extension or the leg curl for example. Do not load the bar too much because that can be traumatizing for the back especially at the time of the descent which involves a large compression.
Tips
- Breathe in on the way down and exhale on the way up.
- Brake the descent as much as possible so that you can work in both directions of movement both up and down. Do not let yourself "fall".
- Don't use the momentum to get up otherwise the exercise loses its interest since the initial contraction will be helped.
Variants
- Bench presses can be done with dumbbells instead of the barbell for more balance.
- You can also alternate legs on each ascent instead of staying on one leg and then switching to the other.
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