| THE
BARBELL BENCH PRESS |
BY
PETER SMYTH |
The
bench press is an upper body multi joint exercise primarily
involving the pectoralis major, pectoralis minor, deltoid
(anterior), serratus anterior, and triceps brachii. It is
considered the fundamental exercise for developing and strengthening
the upper body muscles. The bench press is a used to develop
the muscles specific to chest passing and throwing. To perform
the exercise correctly it is vital top understand the basic
movements.
ANALYZING
THE BENCH PRESS
The
Bench Press can be broken down into 3 phases
1.
Starting Position
2. Descent
3.
Ascent |
| 1.
Starting Position
The lifter lies in a supine position (facing upwards) with
the feet in contact with the ground to provide a stable
base. The hips, shoulders and head should remain in contact
with the bench throughout. The lifter takes an even grip
on the bar just outside shoulder width ensuring that the
wrists remain firm and inline with the elbows. This evenly
distributes the load and excessive pressure is not applied
to the weaker wrist joints. Once in position the barbell
is lifted off and positioned over the pectoralis muscle
group. |
 |
2.
Descent
From the starting position the lifter should pause for a second
to ensure the weight is balanced. The barbell is lowered with
control towards the mid-chest. The wrists should be firm and
straight and the forearms almost perpendicular to the floor.
At the bottom of the descent the barbell should gently touch
the chest approximately at the nipple level. Maintain a stable
position with your feet flat on the floor and your hips shoulders
and head firmly on the bench. Breath in as the bar is lowered. |
 |
3.
Ascent
From the low position press the barbell up evenly in a controlled
fashion ensuring that both arms work together to help lift
the barbell. The wrists again remain firm and the feet, hips,
shoulders and head should stay in contact with the bench.
Gradually exhale as the bar is raised until the elbows are
fully extended. From here either repeat the required number
of repetitions or replace the weight. |
|
VARIATIONS
The are a number of variations of the bench press that place
different stress on the prime movers and supporting muscles.
Incline Bench Press – Greater emphasis placed
on the anterior deltoid
Decline Bench Press – Similar to horizontal
bench press but does not recruit the pectorals to the same
degree.
Dumbbell Bench – Works the same prime
movers but requires greater stabilisation from the surrounding
muscle groups.
Grip Width – A narrower grip places
greater emphasis on the triceps due to the increased flexion
at the elbow. A wider grip focuses more on the pectoralis
muscle group.
COMMON MISTAKES
In beginners the most common flaw is the inability to repeatedly
lift the bar in the same plane and usually results in the
barbell lowered too high or low. Another similar error is
the stronger shoulder or arm can take the lead and result
in one side of the bar lifted faster than the other. These
errors will inhibit strength development, but as the movement
is repeated more frequently the lifter will become more efficient
and be able to lift a greater load.
Correct grip width and wrist position is another error that
should be addressed in the early stages of training so that
the load does not have to be reduced to correct this problem.
The lifter should also ensure that the feet should remain
on the floor and the, hips, shoulder and head remain in contact
with the bench. Excessive strain can be placed on the spine
when the athlete attempts to force the load upward by arching
the back that may increase the chance of injury.
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