Bench Press

The bench press is one of the most common exercises used for building muscle mass and strength in the chest.

Muscles used - Pectoralis Major, Anterior Deltoids, Triceps Brachii

Bench Press Properly Performed

• Lie on your back on an exercise/weight bench.  Place your feet on the floor approximately shoulder width apart, knees at a 90 degree angle.
• Grasp the bar  and remove from overhead supports, hands gripped slightly wider than shoulder-width and elbows pointed out to the sides.
• Inhale and hold your breath as you lower the bar toward you at a slow controlled rate of descent.
• As the bar nears your chest reverse directions and push the bar back up into initial position, exhaling as you pass through the most difficult part of the upward movement to relieve intrathoracic pressure.
• Continue upward until your arms are extended, 'relax' for a moment then repeat.

Tips to Get the Most Out of Your Bench Press

Always keep your wrists directly over your elbows to avoid aggravating shoulders.

Keep your wrists straight to avoid undue stress on the joints.

• Your feet should be on the floor, feet and legs parallel to the bench. Your knees should be bent at about 80 degrees with your heels dug into the floor.
• Squeeze your glutes to raise your butt up (but not off the bench). At the moment you begin to push the bar up, drive with your feet. In essence, try to use your heels to slide your body up the bench.
• The weight will keep you from sliding but that push backwards will translate into upward push on the bar. That is why your lower legs should be angled back—so they can push.
• Practice using your feet to slide yourself up the bench with just the bar to get the feel for the action.
• This drive will translate directly into added power out of the bottom of the bench press, increasing the amount of weight you will be able to press.