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Encyclopedia > Bench press
A soldier (lying down) performs a bench press

The bench press is a strength training exercise in which, while lying on his or her back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest. Download high resolution version (1000x565, 266 KB)A soldier in the U.S. Army performing a bench press, from the Task Force Eagle site, http://www. ... Download high resolution version (1000x565, 266 KB)A soldier in the U.S. Army performing a bench press, from the Task Force Eagle site, http://www. ... Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ... For the band, see Elbow (band). ... The Pectoralis major is a thick, fan-shaped muscle, situated at the upper front (anterior) of the chest wall. ... In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. ... Serratus anterior Serratus anterior muscle is the surface of upper 9 ribs at side of chest - anterior aspect along entire length of medial border of scapula - (protraction) draws medial border of scapula away from vertebrae (upward rotation). ... The coracobrachialis is one of the three muscles that attach to the coracoid process of the scapula. ... The triceps brachii muscle is a muscle of the posterior compartment of the upper limb. ... Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift. ... This article is about strength training using weight (gravity) to generate resistance to contraction. ... Professional Bodybuilder Gustavo Badell posing Bodybuilding is the process of maximizing muscle hypertrophy through the combination of weight training, sufficient caloric intake, and rest. ...

Contents

Form

There is a specific form to the bench press which reduces the chance of injury and maximally challenges the muscles of the chest. A barbell bench press' starting position is to be lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench. The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90° and the elbows beneath the wrists. Movement starts by lifting the bar off the pins, and lowering it until it touches the chest. The weight is then pushed off the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins. Because of the heavy weight that can be used and the position of the bar, a 'spotting partner' increases the safety of the movement at heavier weights.[1] Form is a way of performing a movement to avoid injury and cheating. ... This article is about the exercise equipment. ... A weight training bench is a piece of equipment that has a resemblance to a normal (e. ...


Variations

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways:


Contrary to previously mentioned, there has been much debate as to how far the barbell should be lowered to the chest. Many fitness experts recommend going no further than having the rear of ones arms parallel to the ground. This greatly reduces possible injury to shoulder and rotator cuff, especially when working with heavy weights or training over many years.

  • Angle - a bench press can be performed on an incline, on a decline, or on a stabilizer ball. The incline-version shifts some of the stress from the pectorals to the anterior deltoids and gives a greater stimulus to the upper pectorals, whereas the decline allows more weight to be lifted while using nearly the same musculature as the traditional bench press.
  • Hand position - Varying width grips can be used to shift stress between pectorals and triceps. A wide grip will focus on the pectorals. A narrow, shoulder width grip will focus more on the triceps.
  • Type of weight - Instead of a bar, the bench press can also be performed with dumbbells which incorporate more use of stabilizer muscles. Dumbbells may be safer to use without a spotting partner, as they may be dropped to the side with less risk of injury.

Variation in angle and exercise may not promote significant performance increases but can assist in building stabilizer muscles and serve as a long term foundation to achieving an increase to an individual's one rep maximum. A pair of spinlock dumbbells with 2 kg plates. ... One rep maximum (one repetition maximum, or 1RM) in weight training, is the maximum amount of weight one can lift in a single repetition for a given exercise. ...


Other exercises can be done to superset the bench press, such as dumbbell flys, to hit a different angle and motion for the same muscle groups.


Repetitions

Different repetition patterns can be used to achieve different goals.[2] For instance:

Look up Endurance in Wiktionary, the free dictionary. ... One rep maximum (one repetition maximum, or 1RM) in weight training, is the maximum amount of weight one can lift in a single repetition for a given exercise. ... Phosphocreatine, also known as creatine phosphate or PCr, is a phosphorylated creatine molecule that is an important energy store in skeletal muscle. ... Adenosine 5-triphosphate (ATP) is a multifunctional nucleotide that is most important as a molecular currency of intracellular energy transfer. ... A top-down view of skeletal muscle A muscle contraction (also known as a muscle twitch or simply twitch) occurs when a muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. ... Physical strength is the ability of a person or animal to exert force on physical objects using muscles. ... One rep maximum (one repetition maximum, or 1RM) in weight training, is the maximum amount of weight one can lift in a single repetition for a given exercise. ... The sliding filament mechanism is a process used by muscles to contract. ... This article does not cite its references or sources. ...

Possible injuries

Incorrect form may lead to multiple types of injuries including:

  • torn ligaments/tendons in shoulders.
  • back injuries due to bridging, which is the arching of the lower back turning the bench press into the decline press. To prevent bridging, compress the stomach muscles to force the lower back down, or bring legs up and lie flat on the bench.
  • injuries to the trapezius muscle.
  • elbow/wrist strains.
  • cracked or broken ribs, usually the result of bouncing the bar off of the chest to add momentum to the lift or a loss of strength causing the bar to fall onto the chest.

A ligament is a short band of tough fibrous connective tissue composed mainly of long, stringy collagen molecules. ... A tendon or sinew is a tough band of fibrous connective tissue, attached on one end to a muscle and on the other to a bone. ... The human spine and associated muscles are particularly vulnerable to some types of injury, being both a highly flexible structure and subject to a great deal of stress as the main load-bearer of the torso. ... This article is about the human skeletal muscle. ... For the band, see Elbow (band). ... For the municipality in Germany, see Wrist, Germany. ... The human rib cage is a part of the human skeleton within the thoracic area. ...

Records

The world record for assisted bench press is held by Ryan Kennelly with a total weight of 1070 lbs (485.3 kg). This article is considered orphaned, since there are very few or no other articles that link to this one. ...


The heaviest bench press without any equipment to assist is held by Scot Mendelson with a lift of 715 lbs (324.3 kg) [3][unreliable source?]. Scot Mendelson (born February 21, 1969) is an American powerlifter. ...


The heaviest drug tested bench press without any equipment to assist is held by Big James Henderson with a lift of 711 lbs (322.5 kg).[4][5][update needed]


See also

A press up (also push up) is a common strength training exercise performed while lying horizontal and face down, raising and lowering using the arms. ...

Notes

  1. ^ The Insider's Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999
  2. ^ Baechle, Thomas R. (1994). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics. ISBN 0-87322-694-1. 
  3. ^ Raw Bench Press Records
  4. ^ Guinness 2000 Book of Records. Guinness World Records, p. 46 Guinness Media Inc.; Millennium Edition, September 1999
  5. ^ Lambert, Mike (1998). "IPF Bench Worlds" 21 (7). Powerlifting USA. 
Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ... Quads redirects here. ... The squat is a lower body exercise used in strength training. ... The leg press is a weight training exercise in which the individual pushes a weight away from them using their legs. ... A lunge performed with dumbbells held in each hand. ... The leg extension, also called the knee extension is an isolation weight training exercise for the quadriceps. ... In human anatomy, the hamstrings are a group of muscles on the underside (posterior aspect) of the thigh. ... Deadlift The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. ... In humans, the gastrocnemius (pronounced ) muscle is a very powerful superficial muscle that is in the back part of the lower leg and also called the calf. ... The Pectoralis major is a thick, fan-shaped muscle, situated at the upper front (anterior) of the chest wall. ... The dip is an exercise used in strength training. ... Fly exercises can work through all three planes of motion. ... A press up (also push up) is a common strength training exercise performed while lying horizontal and face down, raising and lowering using the arms. ... The latissimus dorsi (plural: latissimi dorsi) is the large, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the spinotrapezius on its median dorsal region. ... This article is about the human skeletal muscle. ... An exercise that is used with a dumbbell as you kneel over the side of a workout bench with an arm and leg to one side. ... Chin Up is a song from Charlottes Web the 1973 Hanna Barbera animated musical. ... The Pulldown exercise or the Cable Lat Pulldown is a compound exercise designed to stress and develop the Latissimus dorsi. ... pull-up A pull-up is an upper body compound pulling exercise. ... The shoulder shrug is an exercise in weight training. ... In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. ... Fly exercises can work through all three planes of motion. ... The military press is a weight training exercise, variation of the overhead press. ... The press or overhead press is a weight training exercise which focus on the development of the shoulders. ... Also called High Pull. ... The triceps brachii muscle is a muscle of the posterior compartment of the upper limb. ... The dip is an exercise used in strength training. ... Lying triceps extensions, also known as Skull Crushers, is one of the most stimulating exercises to the entire triceps muscles in the upper arm. ... In human anatomy, the biceps brachii is a muscle located on the upper arm. ... The biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless. ... Abdominal exercises are those that affect the abdominal muscles (colloquially known as the stomach muscles). ... Performing the crunch. ... The Erector spinae (or Sacrospinalis in older texts), and its prolongations in the thoracic and cervical regions, lie in the groove on the side of the vertebral column. ... Deadlift The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. ... Good morning is a greeting that people often use during the morning portion of the day. ... Weight trainers commonly divide the bodys individual muscles into ten major muscle groups. ...

  Results from FactBites:
 
Bodybuilding.com - Bench Press Articles! (3057 words)
The correct form for the bench press requires that both your feet are touching the ground and your glutes, as well as your upper back remain anchored to the bench.
A prerequisite to using this routine is a bench press of at least 285 pounds for 3 repetitions or over 300 pounds for a single RM...
Although the bench press has fallen out of favor with many of the 'newer' methods that strength coaches are utilizing, it is still a huge part of the world of strength and conditioning...
BENCH PRESS (1167 words)
Michael Press, M.D., Ph.D., is on the phone with a physician whose patient, a woman with an aggressive case of breast cancer, is hoping to qualify for a clinical trial of a drug that seems to work best in women who have a specific gene mutation.
Press knows that the results of this trial may be critical in determining the future treatment of thousands of women with breast cancer.
Press' lab is the international testing site for that trial-the laboratory through which samples from all over the world are routed, and where it is determined whether the breast cells in those samples actually overexpress HER2/neu.
  More results at FactBites »

 
 

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