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The bench press is an open-chained form of free-weightlifting. The
physical exercise is one of the three powerlifting events (deadlift,
squat, and bench press), and also used in bodybuilding as a chest and
tricep exercise requiring a great deal of stabilizers. The lifter lies
on his/her back on a bench, raising and lowering the bar directly above
the chest. It is intended for the development of the chest, or pectoral
muscles, anterior deltoids, serratus anterior, but a variation exists
for the triceps. In powerlifting, however, where the focus is to achieve
a single very heavy repetition, the differing technique ensures the
force for a bench press is exerted by the triceps, anterior deltoids and
the lattisimus dorsi - the pectorals have a greatly reduced role.
* 1 Form
* 2 One-repetition fitness levels
o 2.1 Entry level
o 2.2 Advanced bodybuilder
o 2.3 World records
* 3 Non-athletic use
* 4 See also
* 5 Notes
It is properly performed while lying on one's back with one's shoulder
blades pinched together on a specially designed bench with a weighted
barbell suspended on a rack. Not pinching one's shoulder blades together
causes the anterior deltoids (frontal shoulders) to take over. The feet
are kept flat on the ground at all times. Use your feet placement to
reduce the slight arch in one's lower back as much as possible. Don't
let one's buttocks lift off the bench. Using a closed grip the hands
should be equally spaced on the bar so that the forearms are vertical
(90°) to the ground looking at them from the side, feet or head. The
elbows should be under the wrists when looking down (a spotter or mirror
can be used to correct this form). The hand placement should be noted
for future record. While keeping one's feet planted on the ground, one
then takes the barbell, inhales, lifts it off the rack, and lowers it to
the chest on the pectoral line which is usually the middle half of one's
sternum. Never lower the bar onto the upper chest area. After a pause
the weight is then raised back up vertically, exhaling, with the arms
extended out as much as possible, never allowing the bar to drift away
from you towards your feet over the pectorals. This exercise should
always be performed with a spotter to catch the bar in case it is
dropped on the chest. [1].
Other variations on this exercise
* Can be performed on an incline, on a decline, or on a stabilizer ball.
Incline-version shifts some of the stress from the pectorals to the
anterior deltoids and gives a greater stimulus to the "upper" pectorals,
whereas decline is more demanding for the "lower" pectorals.
* Varying width grips can be used to shift stress between pectorals and
triceps.
* Can also be performed with dumbbells to incorporate greater use of
stabilizer muscles, however the barbell bench press is a better exercise
for strength, whereas the dumbell bench press builds up the smaller
muscles and promotes bulking.
Each variation is intended to work different subgroups of muscles, or
work the same muscles in slightly different ways. In the short term, the
working of these different muscles may not necessarily promote a
significant performance increase for the traditional bench press, but
rather serve as a long term foundation to achieving an increase to an
individual's "one rep max".
TYPES OF LIFTS, WORKOUTS AND VARIATIONS
Alt. DB Snatch
Clean
Clean Grip Shrug
Close Grip Power Snatch
DB Cleans
DB Hang Clean
DB Romanian Dead Lift
DB Romanian Dead Lift Shrug
DB Snatch
Dead Lift Shrug
Dumbell Push Press
Dumbell Split Jerk
Good Morning
Hang Clean
Hang Snatch
High Pull
Olympic Style Lifts
One Leg Alt. DB Snatch
Power clean
Power Jerk
Power Snatch
Romanian Dead Lift
Romanian Dead Lift Shrug
Snatch
Snatch Grip Dead Lift Shrug
Snatch Grip Shrug
Split Jerk
STRENGTH TRAINING
OLYMPIC LIFTS
LEG EXERCISES
UPPER BODY PUSH EXERCISES
UPPER BODY PULL EXERCISES
COMBINATION LIFTS
SHOULDER PREHAB EXERCISES
CORE/TORSO EXERCISES
MEDICINE BALL EXERCISES
SWISS BALL EXERCISES
PLYOMETRIC TRAINING
LOWER BODY PLYO's
UPPER BODY PLYO's
AGILITY TRAINING
AGILITY CROSS DRILLS
BOX DRILLS
SQUARE DRILLS
JUMP ROPE TRAINING
"L" DRILLS
LADDER DRILLS
STAR DRILLS
T-TEST
FLEXIBILITY TRAINING
SEATED FLEXIBILITY PROGRAM
STANDING FLEXIBILITY PROGRAM
Ab Bench
Ab Bench
Ab Dolly
Ab Roller
Ab Wheel
Abdominal Machine
Abdominal Machine
Accordian Crunch
Alternate Heel Touchers
Bent Knee Crunches
Bent Leg Knee Ups from Bench
Cable Crunches
Cable High Pulley Torso Twists
Cable Low Pulley Torso Twists
Core Board Cable High Pulley Torso Twists
Core Board Cable Low Pulley Torso Twists
Cross Crunches
Cybex Abdominal
Dumbbell Side Bends
Feet Elevated Crunches
Flex Ab Flexor
Floor Pike Ups
Hanging Bent Knee Leg Raises
Hanging Bent Knee Leg Raises
Hanging Bent Knee Twisting Leg Raises
Hanging Bent Knee Twisting Leg Raises
Hanging Pike Ups
Icarian Abdominal Isolator
Life Fitness Abdominal
Med Ball Side Throw (kneeling)
Med Ball Side Throw (kneeling)
Med Ball Side Throw (standing)
Med Ball Side Throw (standing)
Med Ball Twists
Med Ball Twists
Med Ball Twists
Medicine Ball Bent Leg Knee Ups
Medicine Ball Bent Leg Knee Ups
Medicine Ball Hanging Bent Knee Leg Raises
Medicine Ball Hanging Bent Knee Leg Raises
Nautilus 2ST - Abdominal
Nautilus 2ST - Rotary Torso
Nautilus Abdominal (Classic Nautilus)
Nautilus Crunch (Next Generation)
Nautilus Rotary Torso (Classic)
Plate Twists
Reverse Crunches
Skip This Exercise
Skip This Exercise
Skip This Exercise
Stairmaster Linear Abdominal
Technogym Abdominals
Theraball Cable Rope Crunches
Theraball Crunches
Theraball Hanging Bent Knee Leg Raises
Theraball Reverse Crunches
Theraball Weighted Crunches
Toe Touchers
BOWFLEX Concentration Biceps Curl
BOWFLEX Lying Biceps Curl
BOWFLEX Reverse Curl
BOWFLEX Seated Biceps Curl
BOWFLEX Standing Biceps Curl
Barbell 90 Degree EZ Preacher Curl
Barbell 90 Degree Preacher Curl
Barbell Curl
Barbell EZ Curl
Barbell EZ Preacher Curl
Barbell EZ Reverse Curl
Barbell EZ Reverse Preacher Curl
Barbell Preacher Curl
Barbell Reverse Curl
Barbell Reverse Preacher Curl
Cable Cross Standing Curls
Cable Curl Downs
Cable EZ Curl
Cable EZ Preacher Curl
Cable EZ Reverse Curl
Cable Incline Curl (45 Degree)
Cable Preacher Curl
Cable Reverse Preacher Curl
Cable Standing Curl
Cable Standing Reverse Curl
Core Board Barbell Curl
Core Board Dumbbell Biceps Curl
Cybex Arm Curl
Dumbbell Biceps Curl
Dumbbell Concentration Curl
Dumbbell Hammer Curl
Dumbbell Incline Curl (30 Degree)
Dumbbell Incline Curl (45 Degree)
Dumbbell Preacher Curl
Dumbbell Reverse Curl
Dumbbell Wall Biceps Curl
Flex Bicep Machine
Hammer Seated Bicep
Life Fitness Arm Curl
Machine Biceps Curl
Machine Biceps Curl
Nautilus 2ST - Preacher Curl
Nautilus Arm Curl (Lady Nautilus)
Nautilus Arm Curl (Next Generation)
Nautilus Multi Biceps (Classic Nautilus)
Reebok Arm Curl
Reverse Plate Curls
Skip This Exercise
Strive Arm Curl
Theraball Dumbbell Curl
Theraball Dumbbell Hammer Curl
Theraball Dumbbell Reverse Curl
BOWFLEX Bench Press
BOWFLEX Bench Press with Bar attachment
BOWFLEX Chest Fly
BOWFLEX Decline Bench Press
BOWFLEX Incline Bench Press (45 Degree)
BOWFLEX One Arm Seated Fly
BOWFLEX Resisted Punch
Bench Press
Bench Press - break through!
Bench Press 225 Test (record reps)
Bench Press 225 Test 2 (record reps)
Bench Press Failure
Bench Press Light
Bench Press Lockouts (Upper 25%)
Bench Press Lockouts (Upper 50%)
Bench Press Lockouts (Upper 75%)
Bench Press Negative
Body Masters Cable Crossover
Cable Crossover Fly
Cable Decline Fly
Cable Fly
Cable Incline Fly (30 Degree)
Cable Incline Fly (45 Degree)
Close Grip Bench Press
Close Grip Incline Bench Press (30 degree)
Close Grip Incline Bench Press (45 degree)
Cybex Chest Press
Cybex Cable Crossover
Cybex Fly
Decline Bench Press
Dips
Dips
Dips (Weighted)
Dumbbell Alternate Bench Press
Dumbbell Bench Press
Dumbbell Decline Bench Press
Dumbbell Decline Fly
Dumbbell Floor Bench Press
Dumbbell Fly
Dumbbell Fly Stretch
Dumbbell Fly Stretch
Dumbbell Incline Bench Press (30 Degree)
Dumbbell Incline Bench Press (45 Degree)
Dumbbell Incline Fly (30 Degree)
Dumbbell Incline Fly (45 Degree)
Feet Elevated Push Ups (regular position)
Feet Elevated Push Ups (regular position)
Flex Leverage Incline Chest Press
Flex Pec Contractor
Flex Vertical Press
Flex leverage Chest Press
Hammer Iso Lateral Bench Press
Incline Bench Press (30 degree)
Incline Bench Press (45 Degree)
Isometric Chest Squeezes
Life Fitness Dip Assist
Life Fitness Incline Chest Press
Life Fitness Pectoral Fly
Machine Chest Press
Machine Chest Press
Machine Fly
Machine Fly
Machine Incline Chest Press
Machine Incline Chest Press
Machine Pec Deck
Machine Pec Deck
Machine Vertical Chest Press
Machine Vertical Chest Press
Machine Vertical Chest Press (light)
Machine Vertical Chest Press (light)
Nautilus 2ST - Pec Fly
Nautilus 2ST - Vertical Chest Press
Paramount Cable Crossover
Push Up Plus
Push Up Plus
Push Ups (close position)
Push Ups (close position)
Push Ups (from stairs)
Push Ups (from stairs)
Push Ups (from wall)
Push Ups (from wall)
Push Ups (kneeling)
Push Ups (kneeling)
Push Ups (regular position)
Push Ups (regular position)
Push Ups (wide position)
Push Ups (wide position)
Push Ups Fingertips (regular arm width and body position)
Push Ups Fingertips (regular arm width and body position)
Reebok Chest Press
Reebok Fly
Skip This Exercise
Smith Machine Bench Press
Smith Machine Incline Bench Press (30 degree)
Smith Machine Incline Bench Press (45 Degree)
Snake Bench Press
Snake Incline Bench Press (30 degree)
Snake Incline Bench Press (45 degree)
Stairmaster Arcuate Seated Chest Press
Stairmaster Arcuate Seated Incline Press
Stairmaster Linear Pec Fly
Strive Chest Press
Technogym Chest Press
Theraball Dumbbell Bench Press
Theraball Dumbbell Fly
Theraball Dumbbell Incline Bench Press
Theraball Dumbbell Incline Fly
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