Bench press
Encyclopedia
The bench press is an exercise of the upper body. For bodybuilding purposes, it is used to stimulate the pectorals, deltoids, and triceps. While on his or her 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. The exercise focuses on the development of the pectoralis major muscle
as well as other supporting muscles including the anterior deltoids
, serratus anterior
, coracobrachialis
, scapulae fixers
, trapezii, 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.
bench press starting position has the weight lifter lying on a bench
, with the shoulder blades pinched together to create a stable, solid base for the press, also used in powerlifting to reduce the range of motion. The lifter keeps his feet flat on the ground or at end of the bench, with the buttocks always in contact with the bench. Powerlifters will arch their back to provide greater stability and to reduce their range of motion allowing them to move more weight. Different grip widths can be used to increase or decrease the range of motion and place more or less emphasis on particular muscles. The movement begins by lifting the bar off the uprights and lowering it until the bar is motionless on the chest before being pressed under control to the start position. After the desired number of repetitions, the weight lifter returns the bar to the uprights. Because the load on the bar above the chest can be heavy, a spotting partner
increases the safety of the movement.
, anterior deltoid
, long head of triceps brachii and coracobrachialis
to flex the shoulder. It also uses predominately triceps brachii
and anconeous to produce elbow extension. Wider hand spacing creates larger emphasis on shoulder flexion and narrower hand spacing utilises more elbow extension. Because of this a wider spacing is associated with working pectorals and narrower hand spacing is associated with working triceps.
In addition to the major phasic (dynamic) muscles the bench press also uses tonic (stabilising) muscles: scapular stabilisers (serratus anterior, middle and inferior trapezius), humeral head stabilisers (rotator cuff muscles), and core (transverse abdominis, obliques
, multifidus, erector spinae
, quadratus lumborum)
, or not using the legs to stabilize oneself on the bench. Narrowing the leg position or bringing the feet onto the bench are other examples of ways a lifter can destabilize the movement, and lessen the amount of weight they can safely press.
, the use of which was popularized by Westside Barbell. The use of bands or chains modify the strength curve, making the press more difficult towards lockout. This is achieved through the stretching of the bands or the loading of the chain links from the floor onto the bar, increasing the resistance as the movement progresses towards completion. This allows for the development of a stronger lockout. Chains and bands are also used to develop explosive power in the bench press, which can help the lifter break through sticking points.
Incorrect form may lead to multiple types of injuries:
Pectoralis major muscle
The pectoralis major is a thick, fan-shaped muscle, situated at the chest of the body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female...
as well as other supporting muscles including the anterior deltoids
Deltoid muscle
In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
, serratus anterior
Serratus anterior muscle
The serratus anterior is a muscle that originates on the surface of the upper eight or nine ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula.-Origin:...
, coracobrachialis
Coracobrachialis muscle
The Coracobrachialis is the smallest of the three muscles that attach to the coracoid process of the scapula. It is situated at the upper and medial part of the arm....
, scapulae fixers
Shoulder
The human shoulder is made up of three bones: the clavicle , the scapula , and the humerus as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder make up the shoulder joints. The major joint of the shoulder is the glenohumeral joint, which...
, trapezii, and the triceps
Triceps brachii muscle
The triceps brachii muscle is the large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint .-Terminology:...
. The bench press is one of the three lifts in the sport of powerlifting
Powerlifting
Powerlifting is a strength sport. It resembles the sport of Olympic weightlifting, as both disciplines involve lifting weights in three attempts. Powerlifting evolved from a sport known as 'odd lifts' which followed the same three attempt format but used a wide variety of events akin to Strongman...
and is used extensively in weight training
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
, bodybuilding
Bodybuilding
Bodybuilding is a form of body modification involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. In competitive and professional bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their...
, and other types of fitness training to develop the chest.
Form
A barbellBarbell
A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from to although bars above 7' in length are used primarily by powerlifters and aren't commonplace...
bench press starting position has the weight lifter lying on a bench
Bench (weight training)
A weight training bench is a piece of equipment that has a resemblance to a normal bench, but is designed for use in weight training....
, with the shoulder blades pinched together to create a stable, solid base for the press, also used in powerlifting to reduce the range of motion. The lifter keeps his feet flat on the ground or at end of the bench, with the buttocks always in contact with the bench. Powerlifters will arch their back to provide greater stability and to reduce their range of motion allowing them to move more weight. Different grip widths can be used to increase or decrease the range of motion and place more or less emphasis on particular muscles. The movement begins by lifting the bar off the uprights and lowering it until the bar is motionless on the chest before being pressed under control to the start position. After the desired number of repetitions, the weight lifter returns the bar to the uprights. Because the load on the bar above the chest can be heavy, a spotting partner
Spotting (weight training)
Spotting, in weight or resistance training, is the act of supporting another person during a particular exercise, with an emphasis on allowing the participant to lift or push more than he could normally do safely....
increases the safety of the movement.
Muscles
A generic bench press utilizes pectoralis majorPectoralis major muscle
The pectoralis major is a thick, fan-shaped muscle, situated at the chest of the body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female...
, anterior deltoid
Deltoid muscle
In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
, long head of triceps brachii and coracobrachialis
Coracobrachialis muscle
The Coracobrachialis is the smallest of the three muscles that attach to the coracoid process of the scapula. It is situated at the upper and medial part of the arm....
to flex the shoulder. It also uses predominately triceps brachii
Triceps brachii muscle
The triceps brachii muscle is the large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint .-Terminology:...
and anconeous to produce elbow extension. Wider hand spacing creates larger emphasis on shoulder flexion and narrower hand spacing utilises more elbow extension. Because of this a wider spacing is associated with working pectorals and narrower hand spacing is associated with working triceps.
In addition to the major phasic (dynamic) muscles the bench press also uses tonic (stabilising) muscles: scapular stabilisers (serratus anterior, middle and inferior trapezius), humeral head stabilisers (rotator cuff muscles), and core (transverse abdominis, obliques
Oblique arytenoid
The oblique arytenoid, the more superficial Arytenoid muscle, forms two fasciculi, which pass from the base of one cartilage to the apex of the opposite one, and therefore cross each other like the limbs of the letter X; a few fibers are continued around the lateral margin of the cartilage, and are...
, multifidus, erector spinae
Erector spinae
The Erector spinæ is a muscle group of the back in humans and animals. It is also known as sacrospinalis in older texts. A more modern term is extensor spinae, though this is not in widespread use. The name of the muscle is pronounced e-rec-tor speen-aye, or e-rec-tor spinae-ee.It is really not...
, quadratus lumborum)
Variations
Bench press works primarily to build the chest. Variations work different subgroups of muscles, or work the same muscles in different ways:Angle
- The flat bench press works both portions of the pectoralis major musclePectoralis major muscleThe pectoralis major is a thick, fan-shaped muscle, situated at the chest of the body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female...
but focuses on the lower (sternal head) as well as the anterior deltoid muscleDeltoid muscleIn human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
. If the term 'bench press' is used, it is generally assumed to be a flat bench press. - An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids and emphasizes the upper (clavicular head) of the pectoralis major.
- A decline bench press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major.
Stability
A lifter can do certain things to destabilize their lifting. Examples include lifting on a Swiss ball, using dumbbells instead of a barbellBarbell
A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from to although bars above 7' in length are used primarily by powerlifters and aren't commonplace...
, or not using the legs to stabilize oneself on the bench. Narrowing the leg position or bringing the feet onto the bench are other examples of ways a lifter can destabilize the movement, and lessen the amount of weight they can safely press.
Hand position
- Varying the width of the grip can alter the mechanics of the movement. The longest range of motion is produced, and the most muscles recruited, when a standard grip is used in which the forearms are vertical at the bottom of the movement. A wider grip shortens the range of motion at the top of the movement, lessening the contribution of the triceps. A narrower grip shortens the range of motion at the bottom, lessening the role of the deltoids and pectorals, as well as placing more emphasis on the triceps. A narrow grip is sometimes referred to as a close-grip bench press. In powerlifting, the legal maximum width a lifter may take on the bar is defined as 81 centimeters between the index fingers. This position is indicated on most barbells by rings.
- Using different lifting implements can alter the stress on a lifter's grips, a lifter can extend or flex the wrist while lifting.
Bar placement
A lifter can elect to lower the bar to nipple level as is the standard press or to the neck, also called a guillotine press to emphasize the upper chest.Chains and bands
A lifter can use chains and bands to increase their bench press (much like other lifts). This is popular amongst those training for powerliftingPowerlifting
Powerlifting is a strength sport. It resembles the sport of Olympic weightlifting, as both disciplines involve lifting weights in three attempts. Powerlifting evolved from a sport known as 'odd lifts' which followed the same three attempt format but used a wide variety of events akin to Strongman...
, the use of which was popularized by Westside Barbell. The use of bands or chains modify the strength curve, making the press more difficult towards lockout. This is achieved through the stretching of the bands or the loading of the chain links from the floor onto the bar, increasing the resistance as the movement progresses towards completion. This allows for the development of a stronger lockout. Chains and bands are also used to develop explosive power in the bench press, which can help the lifter break through sticking points.
Possible injuries
Incorrect form may lead to multiple types of injuries:
- Torn ligaments/tendons in shoulders.
- Injuries to the trapezius muscleTrapezius muscleIn human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula...
. - ElbowElbowThe human elbow is the region surrounding the elbow-joint—the ginglymus or hinge joint in the middle of the arm. Three bones form the elbow joint: the humerus of the upper arm, and the paired radius and ulna of the forearm....
/wristWristIn human anatomy, the wrist is variously defined as 1) the carpus or carpal bones, the complex of eight bones forming the proximal skeletal segment of the hand;...
strains. - Cracked or broken ribsHuman rib cage-See also:*Terms for bones*Terms for anatomical location*Articulation of head of rib-References:* Clinically Oriented Anatomy, 4th ed. Keith L. Moore and Robert F. Dalley. pp. 62–64...
, usually the result of bouncing the bar off of the chest to add momentum to the lift or a loss of strength causing the bar to fall onto the chest. - Distal clavicular osteolysisBone spurOsteophytes, commonly referred to as bone spurs, are bony projections that form along joint margins. They should not be confused with enthesophytes, which are bony projections which form at the attachment of a tendon or ligament.-Pathophysiology:...
: bone spur or erosion at the end of the clavicle. Athletes suffering from this condition should avoid doing bench presses. - Torn or damaged rotator cuff.
- Hernias may occur if you bench too much weight, without belt on.