THE BENCH PRESS (400 words)

This is the best ever chest exercise known to man. It’s extremely simple to execute and yet is mighty effective. Let me set out on a short description of the press.

The movement is thus: Lie on the bench with the bar held above your chest-elbows locked, lower the bar slowly, with elbows bending, onto your chest (but not resting on it) and then press it out to the highest possible position. But a few aspects need a mention here.

First of all the legs need to be firmly on the ground as they provide stability (some builders, however, place their legs on the bench to isolate and work their pectorals).

The grip on the bar should be such that the forearms at their lowest position (when the bar is closest to the chest) must ideally be perpendicular to the ground (a closer grip, one that makes an acute angle, is a workout for the triceps).

The bar should be pushed straight up, neither forward nor backward.

Inhale during the lowering (eccentric) and exhale while pressing out (concentric). Never hold your breath.

Benching the power lifter’s way: This is a force multiplier technique aimed at utilizing the strength of anterior deltoids, latissimus dorsi and also the legs; as power lifting is all about a single ultra heavy lift.
The back must be arched on the bench.Only the shoulder (and the neck and head) along with the hips must be in contact with the bench. The legs should be planted firmly on the ground and the thighs tensed to maintain the arch, which tends to flatten out during the press. The hips must, at all times, be in contact with the bench. An unhooked thumb grip may be used.

The bench press may be executed with a barbell, dumbbells or on the machine, but the bar is the ultimate in strength training. A spotter is a must for form correction and/or support. Activation of the body is necessary for a power lifting approach to the press. A minimum of 3 sets (with no set exceeding 10 reps) may be performed for muscle growth.

Variations include press on an inclined or a declined bench to train the upper and the lower chest respectively.

• Primary effect on: Pectoralis Major
• Secondary effect on (also the synergists): Triceps, Serratus anterior, Anterior deltoids, Latissimus dorsi
• Stabilizers: Erector spinae (lower back), legs