Bench Press

Bench Press

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 you can also use dumbbells.

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 we want the feet on the ground, lying down with a neutral spine and eyes under the bar. Grip the bar, slightly wider than shoulder width then un-rack the bar and perform repetitions. Bring the bar down to the top of the chest and press it back up.

Bench Press

Common Error

One common error which is seen with this exercise is having the bar too far out in front as you go down. This places a lot of extra pressure on the shoulders.

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

Learn about resistance training exercises in Fit Education’s Cert 3 in Fitness, Cert 4 in Fitness,and Diploma of Fitness.