Bench presses can be part of a full-body weight-loss regimen.
A healthy diet, cardio and strength training can help you create the calorie deficit that's needed to lose weight. Additionally, strength training also builds muscle tissue, so that when your excess body fat is reduced, you'll be have a well-defined physique. The bench press can be part of your strength-training routine. When done correctly, it can make your chest pop and give your that often desired masculine chest.
About the Bench Press
According to research by the American Council on Exercise, the barbell bench press is the most effective exercise your can do for your chest. It targets the pectoralis major; the largest muscle in your chest. During this exercise you lie on a bench with a barbell in your hands above your chest. You then press up and lower the bar to engage your chest. Although the bench press on its own won't burn enough calories to make you lose weight, as part of a full-body strength-training routine it can help you build muscle, which will increase your calorie burn at rest.
Cardio to Blast Calories
To lose weight, your must burn more calories than your body uses every day. If you can accumulate a daily deficit of 500 calories, you can lose one pound a week. Cardio burns calories that can contribute to this deficit. To lose weight, the Centers for Diseases Control and Prevention suggests engaging in at least 150 minutes of moderate cardio, or 75 minutes of vigorous cardio, a week. During moderate cardio you should still be able to talk, but not sing, and during vigorous cardio, you should only be able to say a few words before having to take a breath.
Resistance Training to Build Muscle
A full-body strength-training routine can strengthen and tone your muscles underneath the excess fat.The CDC recommends doing strength training on at least two days of the week. In addition to bench presses, include compound and combination exercises that target your major muscles. For instance, combine lunges with biceps curls, step-ups with shoulder presses, pushups with dumbbell rows, and squats with lateral raises. Also include crunches, bicycle crunches and front and side planks.
Dietary Changes to Cut Calories
Eating a sensible diet is essential to promote weight loss, and to provide energy so you can complete your workouts. Nutrients should come from the basic food groups: whole grains, fat-free or low-fat dairy products, fruits, vegetables and lean protein. Keep track of your calorie intake, eat smaller portions and choose foods that are nutrient-dense rather than calorie-dense.