You may have come across many in the gym who may be performing the bench press. It is one of the most common exercises to be included in an upper body workout routine and is the favorite of many athletes and fitness enthusiasts alike. Obviously, as a beginner, you may be intimidated by all the machines and weights.
This beginner phase in the life of a fitness enthusiast is always a challenging one as it is these few days that eventually set the course and determine the success of your fitness journey.
Knowledge regarding the exercises and their correct form during this period will go a long way in achieving your goals. In this blog, we present to you everything about the most ordinary bench press and how you can achieve the maximum from this exercise as a novice. Read further to enhance your knowledge and practice it the next time you hit the gym!
What is the Bench Press?
The bench press is a prevalent upper body exercise that focuses mainly on the muscles of the chest. It is performed by lying on the bench and using weights that are pressed above the head. Commonly the barbell is used for this exercise but dumbbells can also be used.
Preparation For The Lift
Before performing the bench press the lifter should see that the bar is balanced properly. This is important because the bar is symmetrical and the weight must be equally distributed on the support racks. Failure to check the weight placed on each set results in an unbalanced bar which is awkward and uncomfortable to use. There is also the chance of injury.
Balance is also determined by the position of the plates. Each side should have the same amount of weight placed in the same sequence. The weight of the plates should decrease as they proceed to the end of the bar (1).
How To Perform This Exercise? (2)
The Bench Press typically employs the following procedure-
- The person lies supine on the bench with flexed knees.
- The person then positions himself on the bench in a position in which the barbell is located above the eyes. Positioning the body too far under the bar makes the lift impossible to complete.
- The barbell is then dismounted from the rack over the upper chest using a wide oblique overhand grip. The most important factor is to have the hands placed at an equal distance from the center of the bar, ensuring proper balance.
- The weight is lowered to midchest.
- The bar is then pushed bar upward until arms are extended with the head, hips, and feet remaining in contact with the bench throughout the lift. This is one repetition.
During the performance of a flat bench press, the participant maintains five continual points of contact
- Both feet should be flat on the floor.
- The hips remain in contact with the bench.
- The upper back remains in contact with the bench.
- The head remains in contact with the bench.
Proper Breathing Technique
While in the ready position just before lowering the bar to the chest, you should inhale. When you are confident that the weight will be pressed the process of forceful exhaling begins. This sequence is important because it allows the rib cage to provide a stable foundation from which the chest, shoulder, and triceps muscles can create a force to press the heavyweight. when you inhale the lungs should be filled up with air (1).
Muscle Targeted By The Bench Press
The bench press is an exercise that develops upper body strength and musculature. The specific muscles exercised are the chest muscles (pectoralis major and minor), shoulders (anterior and middle deltoid), and the back of the arms (tricep brachii).
Modalities and Variations Used in Bench Press
The exercise can be performed with many different types of equipment. However, the free bar is the most widely used apparatus in strength training and also the most complex and challenging. The founding knowledge of proper technique is that every second spent performing the bench press exercise will produce maximal results. The muscles should have complete control all the time, whether the weight is lifted or lowered (1).
Variations of the bench press involve different groups of muscles or involve the same muscles in different ways using different inclinations.
Flat bench press-
This is done by keeping the bench parallel to the ground level. When we talk about bench press it is usually the flat bench press. It involves both portions of the pectoralis major muscle but focuses on the lower head as well as the anterior deltoid muscle.
Incline bench press-
The backrest of the bench is usually kept at 30 degrees to the ground level and the seat of the bench. This position elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis at the upper (clavicular) head of the pectoralis major.
Decline bench press-
The backrest of the bench in this position is again at 30 degrees but in the opposite direction, that is towards the ground. A decline bench press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major whilst incorporating shoulders and triceps.
Importance Of A Spotter
The main purpose of the spotter is to help the person who is performing the exercise. The spotter does very little but gives a sense of comfort to the lifter when he gets tired or has trouble lifting. The spotter should use only the minimum amount of pressure to lift the bar. The assistance should be applied at the center of the bar with only fingertip or palm pressure.
If you cannot have a spotter and if the weight becomes stuck on the chest you have two options. The best way is to remove the weights by explosively pushing one arm up causing the plates to slide off the opposite end. This will cause an immediate imbalance and the bar will rotate off the chest.
The other alternative is to quickly roll the bar from the chest to the waist area. But this can be done only if the weight is considerably lighter because it will compress the rib cage and stomach area making breathing difficult. Once the bar reaches the waist you can breathe and roll the bar down the thighs on the bench or floor (1).
Common Errors That Happen During Bench Press (3)
The bench press exercise is certainly effective for developing strength and muscle hypertrophy in the upper body. To ensure the bench press is used safely, it is important to observe proper form and technique during all lifts.
- Novice lifters commonly error by lifting one or both feet upward during the concentric phase or the upward motion of the bench press. This changes the stability system. Lifting a foot off of the ground reduces stability while maintaining both feet flat on the ground can increase stability and the transfer of force. Some lifters intentionally place their hips and knees in a flexed position in the air.
- High hips represent another most frequent movement error during the bench press, and are usually seen among the “heavy lifters”. Lifting the hips up off the bench provides a mechanical advantage and aids in moving the barbell off of the chest while lifting the weight. This action changes the joint angle of the lift to resemble a decline position. The excessive hip drive produces increased compressive forces on the discs of the vertebrae and can reduce muscle work in the chest muscles.
- Some individuals lift their head from the bench which undesirably changes the spinal position and reduces the effectiveness of stability. The upper spine should be extended, not flexed, to optimize the use of the chest musculature.
- Another common error is uneven pressing which leads to visible tilting of the barbell. This is common with a lack of stability and function in one of the shoulder joints. Visual observation often identifies one arm as more abducted than the other. Strengthening the rotator cuff and ensuring muscle balance at the shoulder complex can assist with this issue.
The bench press is a simple yet effective upper body exercise. As it targets different muscles of the shoulders chest as well as arms it is termed a compound exercise. The bench press should be done in its proper form using the correct variation to work the muscles you want to target. As a beginner, form is important while performing this exercise to avoid injuries and gain maximum advantage.
Hope this blog clears all your doubts regarding the bench press. For more such informational blogs keep coming back to this space and do let us know about your views in the comments section below.
Author: Dr Pooja Nilgar (Content writer and editor)
References
- Algra B. (1982) An In-Depth Analysis of the Bench Press. NSCA Journal.
- Padulo J, Laffaye G, Chaouachi A and Chamari K (2014) Bench Press exercise: the key points. J Sports Med Phys Fitness.
- NCSF. Lift Correctly, Optimize Gains- Bench press.
