Bench press

Question 1

How is the bench press used?

Answer 1

The bench press is a structural lift as it involves more than one joint and involves large muscle groups. It is not a structural movement as it does not load the axial skeleton

Question 2

What are the muscles involved in the bench press?

Answer 2

• Pectoralis Major
• Anterior Deltoid
• Triceps brachii

Question 3

What is the technique for the bench press?

Answer 3

1. Lie in a supine position with eyes below the bar
2. Grab bar with closed pronated grip with hands slighter wider than the shoulders
3. Guide bar over sternum with arms extended
4. Lower the bar maintaining it over the sternum
5. Allow bar to touch chest with elbows moving below chest level
6. Keep forearms parallel and in perpendicular position
7. Push bar upwards until arms fully extended
8. Re rack bar

Question 4

What is a spotting technique for the bench press?

Answer 4

1. Stand behind the bar at the head of the bench
2. Stand shoulder width apart in a staggered stance with knees slightly flexed
3. Grab bar with a closed alternated grip
4. Assist lifting of the bar off supports and guide bar to above lifter’s sternum and release bar
5. Keep hands in alternated grip close to the bar but not touching as it descends
6. Keep hands in alternated grip close to the bar but not touching as it ascends
7. After lifter’s signal grab the bar and help re rack bar

Question 5

What are two variations of the bench press?

Answer 5

• Incline bench press: targets the upper chest more than a flat bench, however unable to lift as much
• Dumbbell bench press: activates and works stabiliser muscles more, however, unable to lift as much

Question 6

What are two common technique errors for the bench press?

Answer 6

• Bouncing bar off chest to gain momentum due to weight being too heavy. Fix by lowering amount of weight
• Arching back off bench and lifting glutes to assist in lifting weight as weight is too heavy. Fix by lowering amount of weight