Exercise Essentials, Part 7: Bench Press
What is a bench press?
As the name suggests, the bench press is simply lying with your back on a bench and pressing a weight straight up toward the ceiling. Of all the exercises , the bench press would have to be one of the most popular and famous exercises out there , tell anyone you lift weights and the first thing they will ask you is " how much can you bench press"
Why bench press?
The bench press, is another great exercise that hits multiple muscle. The bench press works out the triceps, anterior delts (front of shoulders), and pectorals (chest) as prime movers. When the Bench press is performed correctly it also works out the core/abdominals and many other upper body muscles of the shoulder girdle and upper back.
Bench press for chest or ...?
A lot of people think of the bench press as being a great chest exercise, which it certainly is a great chest exercise. However, it doesn't stop there , the bench also works the entire pectoral area, deltoids, and triceps. Secondary stress is applied to the latissimus dorsi muscles, biceps, and forearms to help stabilize and balance the barbell. . When a heavy object (or two) is threatening to crush your chest or face, your body is going to lift with what it’s got, not focus on one area in particular.
Types of bench presses
Bench presses can be categorized on a couple of continua, each of which results in slightly different muscle emphasis.
Summary
What is a bench press?
As the name suggests, the bench press is simply lying with your back on a bench and pressing a weight straight up toward the ceiling. Of all the exercises , the bench press would have to be one of the most popular and famous exercises out there , tell anyone you lift weights and the first thing they will ask you is " how much can you bench press"
Why bench press?
The bench press, is another great exercise that hits multiple muscle. The bench press works out the triceps, anterior delts (front of shoulders), and pectorals (chest) as prime movers. When the Bench press is performed correctly it also works out the core/abdominals and many other upper body muscles of the shoulder girdle and upper back.
Bench press for chest or ...?
A lot of people think of the bench press as being a great chest exercise, which it certainly is a great chest exercise. However, it doesn't stop there , the bench also works the entire pectoral area, deltoids, and triceps. Secondary stress is applied to the latissimus dorsi muscles, biceps, and forearms to help stabilize and balance the barbell. . When a heavy object (or two) is threatening to crush your chest or face, your body is going to lift with what it’s got, not focus on one area in particular.
Types of bench presses
Bench presses can be categorized on a couple of continua, each of which results in slightly different muscle emphasis.
- Close Grip Bench Press. Shoulder width grip. Emphasis triceps.
- Reverse Grip Bench Press. Palms facing you. Also emphasis triceps.
- Incline Bench Press. From an incline bench. Emphasis shoulders.
- Decline Bench Press. From a decline bench. Allows more weight.
- Floor Press. Bench Press while lying on the floor. More triceps.
- The mighty bench press is a great exercise for building a powerful chest. The bench press is one of the power exercises, known to be very effective for building body mass. Learning how to do a proper bench press is well worth the effort.
Steps- Most gyms have benches specifically designed for the bench press and its variations. Lie flat on one of these benches with your feet firmly on the ground. The bar should be resting on the bench's rack.
- Lift the bar off the rack and hold it above your chest in the starting position. Lower the bar down until it touches your chest. Hold this position briefly and make sure you have complete control of the bar. Now raise the bar up to the starting position.
- Return the bar to the rack after you've completed your set.
- The width of your grip on the bar will change the focus of the bench press. A medium grip is most common. This is slightly wider than shoulder-width apart. It's usually marked on the bar.
- Having a spotter to help you with the bench press is essential. A competitive, motivating spotter is one of the most valuable assets you can find.
- Choose a weight that is challenging and allows you to maintain proper form. Improper form is less effective and could result in an injury. Use a slow controlled motion and never lock your elbows.
Summary
- The bench press is a great upper body push exercise,
- Depending on the angle of your torso, you can hit either the chest or shoulders more.
- Experiment with different equipment (barbells, dumbbells), grip angles (pronation, neutral), and grip widths for best results.
