Sports Tests

Bench Press

Overview

The bench press is a strength training exercise in which, while lying on their back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest.

A specific form to the bench press reduces the chance of injury and maximally challenges the muscles of the chest. A barbell bench press starting position has the weight lifter lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. The weight lifter keeps his or her feet flat on the ground or at end of the bench, with the buttocks always in contact with the bench. The weight lifter grips the bar with his or her hands equidistant from the center, with the elbows bent to 90� and the elbows beneath the wrists. Movement of the weights starts by lifting the bar off the pins, and lowering it until it touches the chest. The weight lifter then pushes the bar off his or her chest, terminating when the arms are straight, at which point the weight lifter can lower the bar again. After the desired number of repetitions, the weight lifter returns the bar to the pins. Because the load on the bar above the chest can be heavy, a spotting partner increases the safety of the movement.

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