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You are here: Home / Bench Press

Bench Press

Description:

The Bench Press is a classic exercise that works multiple muscle groups, including the chest, shoulders, and triceps. It’s a staple exercise in many training programs and is considered one of the best exercises for building upper body strength and muscle mass.

Benefits:

  • Builds chest muscle mass and strength.
  • Develops triceps and shoulder muscles.
  • Enhances upper body power and endurance.
  • Improves overall upper body aesthetics.

Profile:

Equipment:Barbell
Type:Free Weights
Tempo:3-1-1-0
Level:Intermediate

Muscles:

Primary Muscles
  • Pectoralis Major (Chest)
Secondary Muscles
  • Triceps Brachii (Triceps)
  • Deltoids (Shoulders)

Classification:

Utility:Basic
Mechanics:Compound
Force:Push

Instructions:

  • Step 1: Start by lying on a flat bench with your feet flat on the floor.
  • Step 2: Grasp the barbell with a grip that is slightly wider than shoulder-width apart.
  • Step 3: Unrack the barbell by lifting it off the rack and bringing it straight over your chest.
  • Step 4: Lower the barbell slowly towards your chest, keeping your elbows tucked in close to your body.
  • Step 5: Pause briefly when the barbell is an inch or two above your chest.
  • Step 6: Push the barbell back up to the starting position, using the power of your chest and triceps.
  • Repeat the movement for the desired number of repetitions.

Common Mistakes:

  • Bouncing the weight
  • Using momentum
  • Lifting the hips
  • Moving the legs

Variations:

  • Barbell Flat Bench Press
  • Dumbbell Flat Bench Press
  • Close-grip Bench Press
  • Barbell Incline Bench Press
  • Barbell Decline Bench Press
  • Board Press
  • Pause Bench
  • Spoto Press
  • Cambered Bar Bench Press
  • Cambered Bar Incline Bench Press

Links to each will be provided as they are added to the website.

Safety Tips:

  • Use a spotter: Always have a spotter on hand when lifting heavy weights, to help you with the lift-off and to be able to assist you in case of failure.
  • Warm-up: Always warm-up and stretch before performing bench press or any other heavy exercise, this will help to prevent injury and improve your performance.
  • Use proper form: Use the proper form at all times to avoid injury and to get the most out of the exercise.
  • Start light: Start with a lighter weight and gradually increase it as you get stronger and more comfortable with the movement.
  • If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

The bench press is considered a great exercise for building upper-body strength and muscle mass and should be a part of any upper-body workout. Incorporating different variations of bench press and working a variety of degrees can help to target specific muscle groups, increase the difficulty and provide a balanced upper body workout.

EXERCISES

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