Bench Press
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Top Contributors - Matt Huey, Kim Jackson, Lucinda hampton and Nupur Smit Shah
Introduction[edit | edit source]
Technique[edit | edit source]
To perform the bench press[1]:
- Person lays supine on the bench, knees bent and feet flat on the floor
- Grip the bar (grip can vary depending on goal) and un-rack bar
- Lower the bar to the chest (around nipple level)
- Press the bar upward until the arms are fully extended, keep the feet on the floor
Target Muscles[edit | edit source]
There are several muscles that are utilized with the bench press. Some assist in the lift and other assist in stabilization.
- Pectoralis major (Agonist)
- Anterior Deltoid (Synergist)
- Triceps Brachii (Synergist)
- Coracobrachialis (Synergist)
- Abdominals (Stabilizer)
- Biceps Brachii (Stabilizer)
- Rotator cuff musclature: Infraspinatus, supraspinatus, subscapularis, teres minor (Stabilizer)
Variations[edit | edit source]
Research[edit | edit source]
References[edit | edit source]
- ↑ Padulo, J., Laffaye, G., Chaouachi, A., & Chamari, K. (2015). Bench press exercise: the key points. J Sports Med Phys Fitness, 55(6), 604-8.
