| |
| Primary
Movers:
Pectoralis Major Secondary
Movers:
Anterior Deltoids, Triceps Brachii |
Click
the Professor to review the anatomy of the Chest. |
The
Flat Barbell Bench Press is one of the most
common exercises used in the gym. It is the staple exercise for building muscle
mass and strength in the chest.
How to do it:
- Lie
down on a flat bench with your feet flat on the floor.
- Take
a medium grip on the bar using the rings as a guide. Experiment with grips widths
until you feel comfortable then remember where that grip is (see below).
- Take
the bar off the rack and hold it out at arms-length.
- Lower
it slowly to the nipple line then press up in a slight backward arc so that the
bar finishes approximately over your face.
- You
should inhale as you are lowering the bar and exhale as you are pressing up.
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| Where
to bring the bar:
 |
- On the flat bench,
you should bring the bar to the point where the breastbone ends (for most people).
A bit higher is okay but don't go lower as this makes it difficult to keep your
elbows under your wrists.
- Always
keep your elbows directly under the wrists. If they are inside or outside you
give away power laterally, pushing out instead of up.
- This
is seen most often in wide-grip bench. It aggravates the shoulders and can cause
stretch marks.
- To
determine your proper grip, using just the bar, lower it to your chest and look
at your forearms. They should be vertical and directly under your wrists.
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-
Keep
your wrists straight. Don't cock them or allow them to twist during the exercise.
This causes undue stress on the wrist and reduces power in your shoulders, chest
and arms. -
Grip
the bar firmly so that it doesn't roll out of your hands and remember to always
use collars to prevent the weights from sliding off. This especially important
when you are first learning the exercise as you may have difficulty with balancing
the bar. Weights sliding off the bar can cause injury to yourself and others.
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Tricks:
Driving
with your legs is a part of the bench press few people understand but can give
you increased power out of the bottom of the movement -
Your feet
should be on the floor, feet and legs parallel to the bench. Your knees should
be bent at about 80 degrees with your heels dug into the floor. -
Squeeze your
glutes to raise your butt up (but not off the bench). At the moment you begin
to push the bar up, drive with your feet. In essence, try to use your heels to
slide your body up the bench. -
The
weight will keep you from sliding but that push backwards will translate into
upward push on the bar. That is why your lower legs should be angled back—so
they can push. -
Practice
using your feet to slide yourself up the bench with just the bar to get the feel
for the action. -
This
drive will translate directly into added power out of the bottom of the bench
press, increasing the amount of weight you will be able to press.
Common
Errors:
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