A compound exercise that targets the chest, shoulders, and triceps.
What will be the benefits of Bench press in PCOD/PCOS ?
· Upper Body Strength: Bench press targets the chest, shoulders, and triceps, building upper body strength.
· Improved Posture: Stronger chest muscles can improve posture.
· Boosted Metabolism: Building muscle mass can boost metabolism.
How often should I do Bench press in PCOD/PCOS?
Aim to do bench press 2-3 times per week.
How much time should I do Bench press in PCOD/PCOS?
Start with 2-3 sets of 8-12 repetitions and gradually increase the weight and repetitions as you get stronger.
What precaution’s to be taken while doing Bench press by PCOD patients
· Proper Form: Focus on maintaining proper form to avoid injuries.
· Start Light: Begin with lighter weights and gradually increase the weight as you get stronger.
· Listen to Your Body: Don’t push yourself too hard, especially if you feel pain.
· Warm-up: Warm up with light cardio and stretching before starting bench press.
· Cool-down: Cool down with gentle stretches after your workout.
What we can eat before and after Bench press specially for PCOD/PCOS patients
Before Bench Press:
- Light Snack: A light snack like a banana or a handful of nuts can provide energy without weighing you down.
- Hydration: Ensure you’re well-hydrated by drinking water.
After Bench Press:
- Nutritious Meal: A balanced meal with complex carbohydrates, lean protein, and healthy fats can help replenish energy and support muscle recovery.
- Hydration: Continue to drink water to replenish fluids lost during the workout.
