In Part 2 of our Resistance Series of blogs, we highlighted how Resistance Training is absolutely key to building lean muscle mass, which helps protect bones from becoming weaker and thinner as we age. This kind of exercise aids overall health by helping your body fight illness and stress.
Here we discuss the Resistance Bench Press which forms part of our innovative Resistance Range. The Resistance Bench Press offers a challenging workout for the arms, shoulders and chest.
22nd July 2024
A bench press, is a weight training exercise where the user literally presses a weight upwards while lying on their back on a weight training bench.
The bench press is a compound movement, which is a type of exercise that engages multiple muscle groups at the same time. The primary muscles involved in this exercise are the pectoralis major, the anterior deltoids and the triceps brachii. As opposed to isolated exercises which target a single muscle group, compound exercises are much more efficient at building muscle mass, strength and burning more calories.
The Fresh Air Fitness Resistance Bench Press is unique because it can be found in parks and green spaces. It is completely free to use, and whilst you are not using a traditional barbell (as you would at an indoor gym), the resistance bench press has a mechanism controlled by a dial which sets the level of difficulty from 1 to 11.
As a beginner start with a lower intensity, then as you progress, or if you already have a good level of fitness, work up to higher settings.
The Resistance Bench Press offers a great strength building exercise and low impact workout for the upper body. Being outdoors means you also enjoy the many benefits of fresh air and fitness combined, contributing to your health (both physical and mental), improved sleep and sense of overall wellbeing.
First ensure that you warm up your muscles with some cardio (why not try the Fresh Air Fitness cardio range), this helps to avoid injury and ensures your body is prepared for the workout.
Begin by adjusting the difficulty according to your ability and select a setting between 1 and 11.
Note: Always consult your doctor before commencing a new exercise regime.
To get started, lie down on the bench, ensure the bar is directly above your chest.
When you are ready, grasp the handle, push up and bring down in a controlled fashion. You will start to feel the resistance in your arms and chest.
Engage your core and breathe out on the way up and in on the way down.
Beginner:
Warm up: 5-10 minutes of cardio
Bench Press: Perform 3 sets of 10-12 reps, focusing on proper form (choose a comfortable level 1-3 on resistance dial setting)
Cool Down: Stretching
Intermediate:
Warm up: 5-10 minutes of cardio
Bench Press: 4 sets of 8 reps (choose a moderate level 4-6 on resistance dial setting)
Cool Down: Stretching
Advanced:
Warm up: Dynamic stretching and 5-10 minutes of cardio
Bench Press: 5 sets of 5 reps (choose a challenging level 7-11 on resistance dial setting)
Cool Down: Stretching
Yes, using the Resistance Bench Press burns calories!
As the muscles in the chest area contract, the body burns off calories, the exact calorie burn will vary by individual.
This type of strength training increases your metabolic rate, even beyond the workout itself. This means that you continue to burn calories while your body is at rest between workouts having increased your body’s lean muscle mass.
Next time you visit your local outdoor gym, don’t be afraid to try the Resistance Bench Press. It’s a very straightforward piece to include in your workout, it’s out in the fresh air and natural daylight and it is a core piece of equipment when focusing on building lean muscle mass.
If you would like to find out more about an outdoor gym for your green space, park or recreation ground, you can complete our enquiry form or call us on 01483 608 860. Our team is here to help answer any questions and a free site inspection comes as standard.
When you decide to invest in an outdoor gym there is often a way to part-fund or full-fund your project. To support our customers, we have produced a free-to-download Outdoor Gym Funding Guide to signpost you to all of the existing funding opportunities available.
Back in 2007, Fresh Air Fitness introduced outdoor gyms to the UK. Many years later and outdoor gym equipment is more popular than ever as people look for new and innovative ways to enjoy exercise outdoors in the fresh air!
Our award-winning outdoor gym equipment products are high quality, long lasting and designed to blend seamlessly with natural surroundings. We offer both an Adults’ range and an extensive Children’s KS1 & KS2 range – built specifically sized for Primary school aged children.
Our team of experts provides an end-to-end service from initial site visit to design, delivery, and installation. Our professional, After-Sales team is on hand to provide a handy app, lesson planners (if you are a school), help to coordinate a launch day (if you are a park) and a complete raft of user guide videos. They will also discuss warranties, parts and health-checks with you.
