Bench press wiki

The bench press is a strength training exercise in which, while lying in a supine position, the person performing the press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows come close not completely to being locked out to mitigate injury. 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. The bench press primarily utilizes the pectoralis major and the tricepsthough other muscles that are involved are the deltoidsbench press wiki, serratus anteriorand the coracobrachialisalong bench press wiki a multitude of stabilizers, bench press wiki. There is a specific form to the bench press which reduces the chance of injury and maximally challenges the muscles of the chest.

Last Updated: February 23, References. This article was co-authored by Michele Dolan. She has been a personal trainer and fitness instructor since This article has been viewed , times. Do you want to build up that chest of yours? What about those skinny arms?

Bench press wiki

The bench press , or chest press , is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. Although the bench press is a compound movement , the muscles primarily used are the pectoralis major , the anterior deltoids , and the triceps , among other stabilizing muscles. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. The barbell bench press is one of three lifts in the sport of powerlifting alongside the deadlift and the squat. These are the only lifts in the sport of Paralympic powerlifting. The bench press is also extensively used in weight training, bodybuilding , and other types of training to develop the chest muscles. Bench press strength is important in combat sports as it closely correlates to punching power. To improve upper body strength, power, and endurance for athletic, occupational, and functional performance as well as muscle development, the barbell bench press is frequently used. The person performing the exercise lies on their back on a flat bench with a barbell grasped in both hands. They lower the barbell to chest level until it touches the chest, then press the barbell upwards, extending the arms until the elbows are locked out.

Pause at your peak range of motion, then lower the weights back to chest level. Bench press wiki Rychlak presses kg 1, lb December Always have someone spot you in case your hands slip or you lift a weight that is too heavy.

The bench press is similar to a push up. Starting position is the bar with, for example, two 45 pound weights on both sides pounds set on the starting point. The lifter then positions themselves under the bar near the neck and positions their arms for the bench press. Arms held closer together puts more focus on the triceps, where as the opposite puts more focus on the chest. Find a comfortable grip this varies by each lifter.

The Bench Press, one of the most primitive and effective exercises in the weight room. Having previously examined the history of the squat , it only seems fair to look at the history of the gym rats favourite exercise. Lying on his back, the inventor of the hack squat rolled a barbell weighing over pounds over his face and pressed it. Unbeknownst to Hackenshmidt, his feat of strength would kickstart the popularity of the bench press. Allowing little room for cheating, the press requires incredible upper body strength and was unsurprisingly unpopular amongst the early 20th century strongmen and women whose careers relied upon the ability to lift heavy numbers. The reason being that it allowed them to press heavier and heavier weights. Remarkably even strongmen like Arthur Saxon preferred the belly toss method for lifting heavier poundages. Despite complaints from weightlifting purists about the belly toss, this technique would remain in vogue for much of the s and 30s as weightlifters put up heavier and heavier numbers. As the s rolled into s, criticism of the belly toss method began to grow louder and louder. This was especially true in the case of Bob Hoffman, the US iron guru who left readers under no illusions about his low opinion of the lift.

Bench press wiki

The bench press helps build many muscles in the upper body. You can do this exercise with either a barbell or dumbbells. Perform bench presses regularly as part of an upper-body workout for increased strength and muscle development. If you don't have access to a specialized bench press rack, a standard flat bench can be used.

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British Journal of Sports Medicine. This article was co-authored by Michele Dolan. Bicep curl i Chin-up c Reverse grip push-up c. Add links. Retrieved Football IQ Score. Lift the bar off the rack and position it directly above the middle of your chest. Category : Book:Bodybuilding and Weight Training. To improve upper body strength, power, and endurance for athletic, occupational, and functional performance as well as muscle development, the barbell bench press is frequently used. Inhale as you lower it down, gently touching your chest — the middle of the sternum — with the bar.

Upon entering the gym, keen observers will note the almost mythical attraction this lift has for trainees of all experience levels.

Check out this link for more information: bench-pressing. Do you want to build up that chest of yours? Lift the bar off the rack and position it directly above the middle of your chest. Elbow bandages had been allowed prior to the formation of the IPF, but were later outlawed. Archived from the original on Repeat this for eight repetitions as your first set. Retrieved The salesperson at the store will give you the right bar for your bodyweight, based on the formula for bodyweight and bench press. Unequipped without bench shirt [ edit ] For the bench press to be considered raw, no bench shirts are allowed; however, wrist wraps, singlets and belts are allowed. The current world record equipped, with shirt is held by Jimmy Kolb. Dumbbells may be safer to use without a spotting partner, as they may be dropped to the side with less risk of injury. When the bar and plates weigh more than pounds plus the weight of your upper body, your shoulders will disappear into the bench and cause neck strain. Calf raise i.