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Bench PressThe bench press exercise is a compound lift, targeting the Pectoral muscles; with Tricep and Latissimus Dorsi muscles acting as stabilising muscles to complete and assist the exercise.
The Bench press exercise should be completed on a flat bench surface, with the bar placed in a rack position just behind the participant. Safety clips should be attached to the Olympic bar to stop the free weight plates from falling off, with the use of a spotter behind the participant to ensure the movement is completed safely. An example video of correct Bench press technique can be seen in the video to the left Further skill and technique breakdown information is available below |
Rack PositionThe rack position is the set up position of the movement, where the bar is in a stationery position elevated above and behind the subject. Allowing you to get into the correct position to complete the exercise.
- Ensure hand grip is slightly wider than shoulder width - Back is flat to the surface and shoulder remain in contact with the surface at all times - Head position should be slightly below the bar when looking vertically up at bar, allowing room to complete the exercise without touching the rack - Feet remain planted on the floor at all times From this position lift the bar off the rack by pushing the bar upwards and into the lockout position |
Lockout PositionThe lockout position is the start of the movement and the finishing positon of the exercise.
- The bar should be positioned over chest height - Bending at the elbow joint will eccentrically contract the triceps and pectorals initiating the movement of the bar downwards - Keep your core tight and inhale as the bar slowly moves towards making contact with the chest, controlling the bar in a vertical movement -Back and feet should maintain contact with the flat surfaces at all times, whilst looking vertically up towards the ceiling |
Contact PositionThe contact position is the halfway stage of the exercise. After contact is made contraction switches from eccentric to concentric
As the bar touches chest level, push the bar vertically upwards in a straight line, exhaling Triceps and Pectorals concentrically contract, pushing the bar upwards back into the lockout position Back and feet should still maintain contact with surfaces as you look vertically upwards as the bar reaches the lockout position As the bar reaches lockout position return the bar to the rack position with the assistance of a spotter |