Bench press
From Free net encyclopedia
The bench press is an open-chained form of free-weightlifting. The physical exercise is one of the three powerlifting events, and also used in bodybuilding as a chest and tricep exercise requiring a great deal of stabilizers. The lifter lies on his/her back on a bench, raising and lowering the bar directly above the chest. It is intended for the development of the chest, or pectoral muscles, anterior deltoids, serratus anterior, but a variation exists for the triceps. In powerlifting, however, where the focus is to achieve a single very heavy repetition, the differing technique ensures the force for a bench press is exerted by the triceps, anterior deltoids and the lattisimus dorsi - the pectorals have a greatly reduced role.
It is properly performed while lying on one's back with one's shoulder blades pinched together on a specially designed bench with a weighted barbell suspended on a rack over one's chest. Not pinching one's shoulder blades together causes the anterior deltoids (frontal shoulders) to take over. Form a slight arch in one's lower back for stability, but don't let one's buttocks lift off the bench. While keeping one's feet planted on the ground, one then takes the barbell, inhale, lift it off the rack, and lower it to one's chest at about the middle of one's sternum. After a pause of < 0-5 seconds, the weight is then raised back up to the starting position, exhaling. The elbow should not fully extend (lock) or hyperextend, as this is both stressful on the joint and allows the muscles to rest when they should remain engaged. This exercise should always be performed with a spotter to catch the bar in case it is dropped on the chest.
Other variations on this exercise:
- Can be performed on an incline, on a decline, or on a stabilizer ball. Incline-version shifts some of the stress from the pectorals to the anterior deltoids and gives a greater stimulus to the "upper" pectorals, whereas decline is more demanding for the "lower" pectorals.
- Varying width grips can be used to shift stress between pectorals and triceps.
- Can also be performed with dumbbells to incorporate greater use of stabilizer muscles, however the barbell bench press is a better exercise for strength, whereas the dumbell bench press builds up the smaller muscles and promotes bulking.
Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways. In the short term, the working of these different muscles may not necessarily promote a significant performance increase for the traditional bench press, but rather serve as a long term foundation to achieving an increase to an individual's "one rep max".
The previous world record for the heaviest bench press at 456 kg (1005 lb) was set by Gene Rychlak under International Powerlifting Association rules in November 2004. This record was slightly broken.Scot Mendelson pressed 1,008 pounds on his first attempt at the Fit Expo at the 2006 Iron Man Bodybuilding contest on February 18, 2006. It must be noted that the different federations have subtly different rules on technique, the equipment that is allowed and whether performance enhancing drugs are tested for.
The heaviest "raw" bench press (without equipment such as denim shirts) is 715lb (325 kg) by Scott Mendelson.
Non-athletic use
Outside the field of sports and physical training, a variation on the bench press can also be performed as a joke, a test (as in hazing) or as a demonstration. This is usually improvised by replacing the barbell with another weight, such as a person (e.g. child, girl-friend one wants to impress) or animal.
See also
- Press up
- International Powerlifting Federation rules: http://www.powerlifting-ipf.com/IPF_rulebook.pdfde:Bankdrücken