|
|
Bench Press - Chest Muscles
The Bench Press is a weight lifting exercise
that focuses on the chest muscles ( Pectoralis ) .
This tutorial is for the Barbell Bench Press on a flat bench.
Execution: Lie down on your back on a flat bench and push up & lower
a
weighted barbell directly over your chest.
The bench press world record
form 2007 was 470 kg ( 1036lbs ) - Ryan Kennelly.
Find more chest exercises at weight training main.
Technical descriptions: Bench Press - Chest Muscles
- Lie down on a flat bench and keep your feet flat
on the ground or lift your legs and
let your thighs rest on your abdominals. The second variation is especially
for people
who tend to lift their lower back as they press the bar
away from the chest.
Lift the barbell from the rack and use a grip a bit less than 2 shoulder widths broad.
The perfect distance is slightly less than from elbow to elbow when
your upper arms
are in one line. Exhale as you lift the bar from the bench press rack.
Start with your elbows extended, but the arm muscles should still support
the
elbow joints. Elbows and bar have to stay in a vertical line with the
shoulders
during the whole exercise.
Keep your shoulders low, very close to the bench and never elevate
them as
you push the weight up.
Keep your head, your buttocks and your lower back on the bench during
the
whole exercise. Elevating the lower back is bad form and can lead to
back injuries.
- Lower the bar until it touches your chest and inhale slowly.
The down motion has to be a bit slower than the up motion. ( appr. 3 seconds )
Keep your shoulders low and make sure you lower the bar in a vertical
line with
the elbows towards your shoulders. Don't let the bar bounce off your
chest.
- Press the bar back up and exhale at the same time.
The up motion is a bit faster than the down motion.
Keep your shoulders very very close to the bench as you press the
weight back
up, and slow down before you reach the highest point.
If you would extend your elbows too far, you could injure your elbows.
DONTS:
Don't elevate your shoulders, your lower back or your buttocks.
If your feet touch the floor and only your shoulder blades touch
the bench, that's very bad form.
Trainer advice: Bench Press - Chest Muscles
- Start your chest workout with Bench Press.
- Stretch between sets.
- Butterflies or Flies are usually done after Bench Press.
- When you first try this chest exercise, you should have a training partner to assist you.
- Instead of Bench Press you can also do Push Ups for your chest.
- The Bench Press in one of the 3 lifts in the sport of Powerlifting.
Related instructions: Bench Press - Chest Muscles
Videos: Bench Press - Chest Muscles
- No bench press videos available
|
|
|
