Bench Press Overview
| Name: | Bench Press Exercise |
| Primary Muscle: | Chest |
| Other Muscle(s): | Deltoids, Triceps |
| Type: | Compound, Push |
| Gear Required: | Barbell, Flat Bench |
Bench Press Information
The bench press mainly targets the pectoralis minor along with the pectoralis major and the triceps and deltoids, using an incline angle. The Bench Press exercise is a must for any weight training program.
Two other exercise that should be taken into consideration are the Decline Bench Press and the Incline Bench Press. Exercising your chest from different angles is a great strategy. A preferred exercise by beginners as well as veteran lifters, is our Dumbbell Bench Press. Make sure you view those exercises as well.
How to Bench Press
- Lay back onto the bench. Start with a medium width grip, and raise the bar from the rack and hold it straight above you with both arms locked. This will be the starting point for the exercise.
- At this position, inhale and start to bring the bar down slowly, until the bar reaches and hits the middle of your chest.
- After about a one second pause, bring the bar back up to the original starting position while exhaling. The focal point of this exercise should be on pushing the bar using your chest. Again, slowly bring the bar down, while remember that it should take twice as long to bring the bar down as it does to bring it up..
- Reiteration this movement and do the recommended number of repetitions.
- After completing the exercise, put the bar back onto the rack.
Caution:
- Using a spotter for this exercise is strongly recommended. If you cannot find a spotter for whatever reason, make sure you use less weight than you would if you had a spotter.
- Make sure you don’t let the bar drift, the goal is to have the bar touch the middle of your chest, anywhere else is incorrect.
- Make sure the bar doesn’t bounce off your chest while bringing it down.