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Bench Press

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Muscles worked—Primary, pectoralis major; secondary, pectoralis minor, anterior deltoid, and triceps brachii

The Bench Press is the major multi-joint (shoulder, elbow, wrist) exercise for the upper body. The Bench Press works the frontal muscles that assist in the stabilization of the shoulder.

This exercise is recommended for any activity requiring upper body strength and development, an attractive physique, power-lifting, and body-building.

How to perform safely

1)   Lie with the back flat on the bench and the feet flat on the floor.

2)   Grasp the bar with an overhand grip, thumbs wrapped around the bar. Grasp the bar with an overhand grip, thumbs wrapped around the bar. Grasp the bar with an overhand grip, thumbs wrapped around the bar.

3)   Hands should be slightly wider than shoulder width apart. Hands should be slightly wider than shoulder width apart. Hands should be slightly wider than shoulder width apart.

4)   Lift the bar off the uprights and balance bar over chin. Lift the bar off the uprights and balance bar over chin. Lift the bar off the uprights and balance bar over chin.

5)   Lower the bar slowly in a 4 second count. Lower the bar slowly in a 4 second count. Lower the bar slowly in a 4 second count.

6)   The bar is lowered in an arc until it touches (or comes within an inch of) the body slightly below the chest on the sternum. The bar is lowered in an arc until it touches (or comes within an inch of) the body slightly below the chest on the sternum. The bar is lowered in an arc until it touches (or comes within an inch of) the body slightly below the chest on the sternum.

7)   The elbows should comfortably flare out to the side. The elbows should comfortably flare out to the side. The elbows should comfortably flare out to the side.

8)    Use caution not to exaggerate the flare which could result in rotator cuff damage. Use caution not to exaggerate the flare which could result in rotator cuff damage. Use caution not to exaggerate the flare which could result in rotator cuff damage.

9)    Avoid pinning elbows at the sides, (this will turn the exercise into a triceps exercise). Avoid pinning elbows at the sides, (this will turn the exercise into a triceps exercise). Avoid pinning elbows at the sides, (this will turn the exercise into a triceps exercise).

10) Pause at the bottom. Pause at the bottom. Pause at the bottom.

11) Avoid bouncing at the bottom—this is extremely dangerous.

12) Utilizing the chest muscles, extend the bar upward following an arc until the bar returns to the beginning position, balanced over the chin. Utilizing the chest muscles, extend the bar upward following an arc until the bar returns to the beginning position, balanced over the chin. Utilizing the chest muscles, extend the bar upward following an arc until the bar returns to the beginning position, balanced over the chin.

13) This upward motion is the positive, concentric action. Beginners should take 2 seconds to perform this action. This upward motion is the positive, concentric action. Beginners should take 2 seconds to perform this action. This upward motion is the positive, concentric action. Beginners should take 2 seconds to perform this action.

14) Do not lock the elbows. Go to the straight position without locking. Do not lock the elbows. Go to the straight position without locking. Do not lock the elbows. Go to the straight position without locking.

Spotting

The spotter should adhere to the following guidelines:

1) The spotter should be at the head of the exerciser on the opposite side of the uprights. The spotter should be at the head of the exerciser on the opposite side of the uprights. The spotter should be at the head of the exerciser on the opposite side of the uprights.

2) Coordinate the lift-off with the exerciser. (Ex. "Lift on 3…1…2…3-lift!".)

3) The spotter should use an underhand grip with both hands. Do not show-off by spotting with one hand. The underhand grip allows the spotter a stronger position with the weight than the alternate grip sometimes recommended for spotting. Should the spotter need to support all the weight, the alternate grip would force the spotter to utilize the upper back muscles to raise the bar. The underhand grip allows the spotter to maintain the weight at a higher position from the bend in the elbows, similar to the start of the curling exercise. In this position, the spotter can use just his legs to raise the weight to a safe height, should the spotter need to take over all of the weight. The spotter should use an underhand grip with both hands. Do not show-off by spotting with one hand. The underhand grip allows the spotter a stronger position with the weight than the alternate grip sometimes recommended for spotting. Should the spotter need to support all the weight, the alternate grip would force the spotter to utilize the upper back muscles to raise the bar. The underhand grip allows the spotter to maintain the weight at a higher position from the bend in the elbows, similar to the start of the curling exercise. In this position, the spotter can use just his legs to raise the weight to a safe height, should the spotter need to take over all of the weight. The spotter should use an underhand grip with both hands. Do not show-off by spotting with one hand. The underhand grip allows the spotter a stronger position with the weight than the alternate grip sometimes recommended for spotting. Should the spotter need to support all the weight, the alternate grip would force the spotter to utilize the upper back muscles to raise the bar. The underhand grip allows the spotter to maintain the weight at a higher position from the bend in the elbows, similar to the start of the curling exercise. In this position, the spotter can use just his legs to raise the weight to a safe height, should the spotter need to take over all of the weight.

4) The spotter should use a modified squatting position to use the legs and back to aid in the lift-off and spot. The spotter should use a modified squatting position to use the legs and back to aid in the lift-off and spot. The spotter should use a modified squatting position to use the legs and back to aid in the lift-off and spot.

5) Always remember that, as a spotter, you are preparing for the worst. The exerciser may sustain a serious injury on the next repetition and you must be ready to support ALL the weight. Do not allow yourself to become distracted while spotting. Always remember that, as a spotter, you are preparing for the worst. The exerciser may sustain a serious injury on the next repetition and you must be ready to support ALL the weight. Do not allow yourself to become distracted while spotting. Always remember that, as a spotter, you are preparing for the worst. The exerciser may sustain a serious injury on the next repetition and you must be ready to support ALL the weight. Do not allow yourself to become distracted while spotting.

Variations

Feet-Up on the Bench, Bench Press—For exercisers with back problems.

This exercise is performed in the same manner as the Bench Press, but with the feet up and flat on the bench. The flatter back provided by this position offers more comfort. Use caution in this position as balance becomes compromised when the feet are raised from the floor to the bench.

Feet-Elevated Bench Press—For exercisers with more pronounced back problems.

In extreme cases, elevate the feet in the air to form a knee-toe line parallel to the floor. After assuming the basic Bench Press position, elevate the legs so that the thighs are perpendicular to the bench, and bend the knees to 90 degrees so that the shins are parallel to the floor. In this exercise, the back is brought to a flatter position than in the Feet-Up Bench Press. Extreme caution is required in this position as balance becomes even more precarious than in the feet-up position.

Wide Grip Bench Press—Emphasizes the outer chest (lateral pectoralis major).

This exercise is performed the same as the regular Bench Press or either of the variations with the feet elevated. Use as wide a grip as comfort allows. Use caution as the wrist may become stressed using the wide grip.

Narrow Grip Bench Press—Emphasizes the inner chest (medial pectoralis major).

This exercise is performed the same as the regular Bench Press or either of the variations with the feet elevated. Use a narrow grip with hands 6 to 12 inches apart. The grip should be just wide enough to allow the wrist to travel outside the chest. Make certain the elbows flare comfortably to the side, but not excessively so as this will increase pressure on the rotator cuff. Keeping the elbows pinned to the side during this exercise would make this a triceps exercise.

Warning: Do not attempt with anyone who has back or hip problems.

Always use caution and obey safety guidelines.