What is correct form for doing the bench Press?
541342
Yes it is perfectly fine to put your feet on the bench. It just makes it a lot harder to bench because you have to stablize yourself on the bench and the bar you are lifting. Do not worry about your back arching off the bench it is natural if you use a perfectly flat bench because your back is not flat.
671821
At 16 your on the right track. 190's a decent bench. Don't let others discourage you. You are really just starting to develop the ability to add size and strength to your physique. I can't say what is available to you as a source for your workouts. The wider assortment of weights and machines, the greater the opportunity to grow and get stronger. A solid bench for anyone is one and a half times their body weight. For seasoned lifters two, two and a half or more times their body weight. Listen, don't just stick with the straight bar benches. Get going with the dumbbell work also. Incline, decline and flat benching with dumbbells is a great way to increase muscle size and strength as it takes more usage of muscles to work the dumbbells. You will probably see greater gains faster with these. Also, don't neglect your shoulders, back and triceps work as they play a huge supporting role in your quest for a bigger and better bench. Good luck in your quest. Peace.
1101690
The only method is weight training followed by proper stretches. In the weight training all the pressing motions like Declined/Inclined/Flat bench press will add your chest muscles. Of course you have to combile the isolation work out too.\n\nYou can notice the difference in very soon with proper protein rich diet.
428658
lie on your back with your legs bent like you're going to do a crunch.  with weights in your hands and your arms almost straight out to your side, lift the weights (arms still slightly bent)  until they almost meet above your chest.
362720
Push ups work great. If you cant do them on the floor, try doing them against the wall. Place both hands flat against the wall, making sure that they are paralell to your shoulders. Slowly push down and release making sure to engage your muscles. \n\nAnother good exersice is the chest extention. If you dont belong to a gym that has the machines, just get two dumbells, hold them in each hand. Sit in a chair straight. Bring both your arms up to the level of your breast with your elbows out (kind of like u are doing the funky chicken dance) Then move your arms back toward the small of your back, like you are almost pinching the area between your shoulder blades. Move your arms forward, but take care not to lock your elbows. Do three sets of 10-15 of these.\n\nYou can also try chin ups or french presses. These excersizes may not sound like they work your breast area,  but they tighten up the muscles AROUND the breast area, making them sit up tighter and firmer.
836781
ok, assuming you're actually serious, it's an exercise\n\nlie down on the floor with your legs bent.  raise your chest to your knees with your hands interlocked behind your head.  you can also do them with your legs stright on the floor, or in other variations, but the first is most popular
34041
A. Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Repeat twice, holding for 15 seconds each.\n\n\n\nB. Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.\n\n\n\nC. Lie facedown, arms extended overhead, palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times.\n\n\n\nD. Lie facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 2 seconds and return to start. Gradually increase to 20 times.
64610
Push ups, do regular push-ups, push-ups with fingers pointing out(hands together) and diamond pushups(shoulders are even with arms and body infront of you) bring hands to center of chest with index fingers and thumbs touching (remember to always keep back, shoulder and you butt aligned).  This works arms, shoulders and even pectorial muscles.  Man I can give you a good work out just e-mail me.
239567
bench press 3x10 reps don't lift too much as this will do you no good go and do something maybe leg extension in between upper body workout
496553
Bench Press and the inclined Bench Press!\n\nThat makes me feel and look the strongest and its one of the few excersizes where I dont have to do an absurd amount of repitions. ...if you want a whole nice looking upper body at once do an ab workout that day or the day before. It makes my whole upper body look good.
190266
do dumbbell flys and bench, incline bench with just your right side.  lay your bench next to something sturdy to hold onto with your left hand to support yourself
421911
yes what he said but a chest dip is a little bit more tweaked. while on the dip bar, bend your elbows and push your chest forward, then push away, rather the regular dip would be just and up and down motion
855242
It depends on the individual. \n\nYour tall, which may put you at a disadvantage for heavy bench, but you're young still. If you take it slowly and try to obtain gains in size and strength in small increments you should do very well.\n\nSome people are naturally stronger than others. You need to eat right and set attainable goals. Work out for you and don't worry about others.\n\nTry for 185 on bench, then go for 200, 225, etc. Don't try too much too fast or you will destroy your joints, elbows shoulders, etc. \n\nIf you want to bench really heavy weight, you need to work out that way. Heavy weight, low reps, lots of rest between sets.\n\nGood Luck
1055570
Hands to the sides of your chest, about level with the bottom of your pec/breast line or a bit lower. Hands angled inwards 30-45 degrees. Keep your tummy tucked in and don't lift your butt in the air. Go all the way down, touching your chest to the floor before pushing up. Shortening your pushup will tighten your chest muscles, and you will lose flexibility.
886578
Same as what?  Bench press?  The answer is no.  Your feet are touching the ground and they are supporting some of the weight.
1032241
With your body face up, rest your feet on one bench/chair/piece of furniture and your hands on another so that your legs are horizontal and your torso is vertical.  Then slowly bend your arms so that your butt sinks down below the seats of the chairs until it is almost touching the floor.  Then push quickly back up.  You should feel it in your triceps.  Do 10-20 of these, depending on how difficult they are for you.  Rest for a minute.  Then do 10-20 more.\n\nA variation on pushups that also works the triceps is what's called a triangle push up.  Instead of having your hands shoulder width apart you place them in the center directly under your chest so that your index fingers form two sides of a triangle and your thumbs form the one on the bottom.  As with all pushups keep your body straight.  Do 2-3 sets of 10-20 each.
840121
I will go for swimming - you are talking toning not building\n\nThe bench press thing is second to aerobics in your case. Please read this about the myth of toning\n\nhttp://www.bodybuilding.com/fun/goulet5.htm\n\n ^_^