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( Bench press)
The bench press is a strength training exercise in which, while lying on his back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest. There is a specific form to the bench press which reduces the chance of injury and maximally challenges the muscles of the chest. A barbell bench press' starting position is to be lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench. The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90° and the elbows beneath the wrists. Movement starts by lifting the bar off the pins, and lowering it until it touches the chest. The weight is then pushed off the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins. Because of the heavy weight that can be used and the position of the bar, a 'spotting partner' increases the safety of the movement at heavier weights.[1][unreliable source?] Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways and Contrary to previously mentioned, there has been much debate as to how far the barbell should be lowered to the chest. Many fitness experts recommend going no further than having the rear of ones arms parallel to the ground. This greatly reduces possible injury to shoulder and rotator cuff, especially when working with heavy weights or training over many years.
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Bench press Subcategories
Bench press Articles
Chest Muscle Building Tips by Tony Schwartz
The bench press is seemingly everyone’s favorite lift. Go to a gym on a Monday and you are lucky to find an open bench. Everyone wants a big bench press, so they prioritize it by doing it first in the workout and first in the week.
This pri...
Building Big Chest Muscles by Tony Schwartz
When people think of building their pecs the first exercise that comes to mind is the bench press. Now, I love the bench press as much as the next guy, but the bottom-line is that the bench press is not really the best choice for your chest muscle b...
Making Incremental Progress in Becoming Stronger by Frank Wilhelmi
So, we convince you to go join a gym and change your life-style; what’s going to produce the best results in the least amount of time? Everybody’s in a hurry – not the right attitude! You need to adopt a mentality of SAVORING the workout. This ...
How to Increase Your Bench Press by Doing Squats by Marc David
My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Why Is That So Important?
Believe me… I hated leg workouts. Until I realize the true potential that a simple set of squats could unleash.
Frankly… I see the same people...
Exercise The Right Way - The Flat Bench Press by Rick Mitchell
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic e...
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