| Bench Press |
Article Index for Bench |
Website Links For Bench |
Information AboutBench Press |
| CATEGORIES ABOUT BENCH PRESS | |
| weight training exercises | |
| powerlifting | |
|
The bench press is a form of Weightlifting which primarily focuses on the development of the Pectoralis Major Muscle as well as other supporting muscles. The lifter lies on his/her back on a Bench while pushing up and lowering down a weighted bar directly above the chest. While the exercise is primarily intended for the development of the chest, or Pectoral Muscle s, it also helps develop the Anterior Deltoids , Serratus Anterior , Coracobrachialis , as well as the Triceps . FORM There is a specific Form to the bench press which reduces the chance of injury and maximally challenges the muscles of the chest. A Barbell bench press' starting position is to be lying on a Bench , with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench. The weight is gripped with hands equidistant from the center of the bar, with the elbows bent to 90° and the elbows beneath the wrists. Movement starts by lifting the bar off of the pins, and lowering it until it touches the chest. The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins. Because of the heavy weight that can be used and the position of the bar, a 'spotting partner' increases the safety of the movement at heavier weights.The Insider's Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999. Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways. Variation in angle and exercise may not promote significant performance increases but can assist in building stabilizer muscles and serve as a long term foundation to achieving an increase to an individual's One Rep Maximum . POSSIBLE INJURIES Incorrect form may lead to multiple types of injuries including:
WORLD RECORDS The current world record for the heaviest bench press is at 1036 Lb (470 kg) which was set by Ryan Kennelly . The heaviest "raw" bench press (without equipment such as Bench Shirts ) is 715 lb (324 kg) by Scot Mendelson . SEE ALSO NOTES |
|
|