"The muscles primarily used are the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles."
A compound movement that involves lifting a loaded barbell while lying on a bench, lowering it to the chest, and pushing it back up.
Anatomy and Physiology: Understanding the muscles involved and their functions during the bench press movement.
Equipment: Learning about the different benches, bars, and plates used in powerlifting.
Technique: Proper form for the bench press, including foot placement, hand grip, and bar path.
Programming: Creating an effective training program including sets, reps, and rest periods.
Warm-up and Mobility: Importance of warming up and stretching before lifting.
Breathing and Bracing: Use of breath control and bracing techniques during the bench press for improved stability and strength.
Variations: Exploring different bench press variations such as close grip, incline, and decline for muscle activation and variation in training.
Assistance exercises: Incorporating additional exercises such as dumbbell presses, tricep extensions, and lat pulldowns to enhance bench press strength.
Nutrition and Recovery: Proper nutrition and rest for optimal recovery and muscle growth.
Competition Preparation: Preparing for powerlifting competitions with rules and regulations, strategy, and mental preparation.
Standard Bench Press: The traditional bench press involves lying on a flat bench, gripping the bar with both hands at shoulder-width apart and lowering the bar to your chest and pressing it back up.
Close Grip Bench Press: This variant of bench press involves hand placement closer than shoulder-width apart, with the focus on triceps.
Wide Grip Bench Press: This variant of bench press involves hand placement wider than shoulder-width apart, with the focus on chest muscles.
Incline Bench Press: This variant of bench press involves adjusting the bench to a 30-45 degree angle, with the focus on upper chest muscles.
Decline Bench Press: This variant of bench press involves adjusting the bench to a 30-45 degree angle downwards, with the focus on lower chest muscles.
Board Press: This variant of bench press involves placing a board or a block on your chest while lifting to shorten the range of motion, with the focus on lockout strength.
Floor Press: This variant of bench press involves lying on the floor and pressing the weight up, with the focus on triceps and the chest in smaller range of motion.
Spoto Press: This variant of bench press involves pausing the barbell an inch or so above your chest before pressing it back up, with the focus on explosive power and control.
Pause Bench Press: This variant of bench press involves pausing the bar on your chest before pressing it back up, with the focus on explosive power and control.
Close Grip Incline Bench Press: This variant of bench press combines both close grip and incline bench press to focus on upper chest and triceps.
Close Grip Decline Bench Press: This variant of bench press combines both close grip and decline bench press to focus on lower chest and triceps.
Reverse Grip Bench Press: This variant of bench press involves a reverse grip on the bar, with an underhand grip for heavy tricep emphasis.
Pin Press: This variant of bench press involves bench pressing with the barbell starting in pins in a rack, with the focus on strength at weak points.
Dumbbell Bench Press: This variant of bench press involves lifting dumbbells instead of a barbell, to engage more stabilizer muscles and increase range of motion.
"A barbell is generally used to hold the weight, but a pair of dumbbells can also be used."
"The barbell bench press is one of three lifts in the sport of powerlifting alongside the deadlift and the squat."
"The bench press is one of the only lifts in the sport of Paralympic powerlifting."
"The bench press is an upper body mass-building exercise that stresses some of the body’s largest muscles, including the chest, triceps, shoulders, front deltoids, and upper back."
"It is extensively used in weight training, bodybuilding, and other types of training to develop the chest muscles."
"Bench press strength is important in combat sports as it closely correlates to punching power."
"To improve upper body strength, power, and endurance for athletic, occupational, and functional performance as well as muscle development."
"A person presses a weight upwards while lying horizontally on a weight training bench."
"...the triceps, among other stabilizing muscles."
"A pair of dumbbells can also be used."
"The chest, triceps, shoulders, front deltoids, and upper back."
"It is extensively used...to develop the chest muscles."
"The bench press, deadlift, and squat."
"Used in weight training, bodybuilding, and other types of training."
"The pectoralis major, anterior deltoids, and triceps."
"The pectoralis major."
"The barbell bench press exercise."
"The deadlift and the squat."
"It improves upper body strength, power, endurance, and muscle development."