Bench press

The Bench Press is a popular upper body strength training exercise. The  movement consists of pressing a weight upwards from a supine position. The pectoralis major and triceps brachii are the prime movers in this exercise. In this demonstration a barbell is used, however dumbbells can also be used.

The barbell bench press is one of three lifts in the sport of power lifting (alongside the deadlift and squat) and is the only lift in the sport of Paralympic power lifting.

Muscles Trained 

Agonists

• Pectoralis Major
• Triceps Brachii

Synergists

• Anterior Deltoids
• Serratus Anterior
• Upper Back Muscles
• Latissimus Dorsi

This exercise is great for strengthening the upper body pushing muscles such as the Pectoralis Major, Anterior Deltoids and Triceps. For the set up plant the feet on the ground, lying down with a neutral spine and eyes under the bar. Grip the bar, slightly wider than shoulder width, un-rack the bar and perform repetitions. Bring the bar down to the top of the chest and press it back up.

Common Error

One common error which is seen with this exercise is having the bar too far out in front on the descent. This places additional pressure on the shoulders.

If you found this article useful you may also enjoy The Turkish Get Up and the Front Squat.