One
of the most popular exercises in the gym these days is the bench press and it’s
variations. If anything, it’s a favourite of those who work out the t-shirt
muscles exclusively. Moreover, most newbies will spend a workout day doing
bench presses (and other variations) to the exclusion of other exercises.
It’s one of the three main lifts in
Powerlifting, along with the squat and the deadlift. The bench press is used as
one of the measures of upper body strength and goes along with the bragging
rights in the gym. When people find out a person works out, or goes to a gym,
or has a wide chest, the first question asked is how much do they bench press.
This exercise can be performed with a
barbell or dumbbell. The supine position
of the exercise can be in a flat, 180 degree position, or it can be in a
decline (the head is lower than the legs) position, or an incline position. If
a barbell is used, grip width can also vary from narrow, to medium, to wide
variations. The barbell flat bench press with a medium grip will be discussed
here.
- Pectoralis Major
- Coracobrachialis
- Anterior Deltoid
Secondary muscles: (2,
3)
- Triceps Brachii
- Pectoralis Minor
-
Serratus Anterior  |
| (Image from www.bodybuilding.com) |
Execution and
Performance: (1, 2, 3, 4)
- Back of the head in contact with the bench
- Upper back evenly contacting the bench
- Buttocks evenly placed on the bench
- Left and right foot flat on the floor
3. Take an overhand grip on the bar, hands slightly wider than shoulder width apart.
4. Lift the barbell off the rack, or have a spotter assist you in off-racking the barbell, into the starting position.
5. Position the bar above the chest, level of the nipple line.
6. Inhale as you lower the bar to the chest.
7. As soon as the bar touches the chest, pause and push the bar back up. Do not bounce the bar off the chest.
Hold your breath until past the sticking point, then exhale as you continue past.
8. Lock-out the elbow at the top position.
9. Repeat for the desired number of repetitions.
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| Barbell Bench Press – Top Position |
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|
Barbell Bench Press –
Bottom Position
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In
a recent video from Joel Jamieson of www.8weeksout.com, if one were to use the
bench press for sports performance, the set-up for the exercise would be a
little different. The arch mentioned above will be more moderate as compared to
that of, say, a powerlifter. Powerlifters generally have a high arch so that
they have better leverage and decreased range of motion. This allows them to
lift the heaviest weight possible through a shorter range of motion. (5)
The other set-up point that was also
addressed in Jamieson’s video is using the feet and hips. He advocates the use
of the feet and hips driving into the ground and transfer the force through the
body into the bar. The core must be tight. (5) This is different from the standard bench
press where the feet are used to balance the body on the bench for safety
purposes.
The full video of coach Jamieson on the bench press for athletic performance is here.
Sports Uses: (3)
The movement of the
joints in the exercise are horizontal adduction/flexion, elbow extension, and
scapular protraction. The bench press can aid in sports that require reaching,
pushing, side arm throwing, and punching. Some of the sports that can benefit from
this exercise are the martial arts, football (blocking), racket sports
(forehand stroke), throwing events in athletics, the floor exercise in
gymnastics.
Bibliography:
1. Baechle, Thomas and Roger W. Earle “Essentials of Strength Training and Conditioning 3rd edition” 2008
2. Delavier, Frederic “Strength Training Anatomy” 2001
3. Muscle and Fitness “Training Notebook” 2002
4. NSCA Certification Commission “Exercise Technique Checklist Manual” 2004
5. Jamieson, Joel http://www.8weeksout.com/2013/11/19/improve-bench-press-strength/
Images:
1. www.bodybuilding.comwww.bodybuilding.com
