The bench press is a resistance training exercise that is primarily used for development of the pectoral muscles, but because it is a a double jointed movement (meaning the axis of movement occurs at both the shoulder and elbow joints), it also helps develop the anterior deltoids, serratus anterior, coracobrachialis, as well as the triceps.
Form:
The lifter lies on his/her back on a bench while pushing up and lowering down a weighted bar directly above the chest. Be sure to pinch the shoulder blades together, otherwise the anterior deltoids (frontal shoulders) will take a dominant role in the movement. The feet should be kept flat on the floor and about a shoulder width apart. Use your feet placement to maintain a good arch in the lower back, while drawing in your belly button toward your spinal column and squeezing your buttocks (don't lift the buttocks off the bench) to maintain good core stability throughout the movement. The hand grip should be equally spaced apart, so that the forearms are vertical 90 degrees to the ground. The wrists should be directly aligned with the elbows. Begin the exercise by inhaling deeply while lifting the barbell off the rack. Then lower the bar to the chest area, so that the line of the bar runs along the nipple line. After a pause, raise the resistance vertically while slowly exhaling until you reach the starting point. Use a spotter to help correct form, and to catch the bar if it is dropped, or exhaustion makes it impossible to complete the movement. The rhythm of the movement should be about 2 - 4 counts on the negative (lowering of the bar) and 1 - 2 counts on the positive (raising of the bar).
Did You Know?
The men's world record bench press is held by Gene Rychlak 1010 lb (456 kg), December 2006.
The women's world record bench press is held by Becca Swanson 551 lb (250 kg), August 2006
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