Bench press

Bench Press is a common weight training exercise that primarily targets the pectoralis major muscles, but also engages the anterior deltoids, serratus anterior, coracobrachialis, and the triceps brachii. It is often performed for both physical conditioning and competitive weightlifting.

History

The bench press, as an exercise, has its roots in the early 20th century, where it was popularized in the physical culture movement. It was later incorporated into the competitive sport of powerlifting, where it is one of the three lifts, along with the squat and deadlift.

Technique

The bench press is performed while lying on a bench, with the feet flat on the ground. The barbell is grasped with both hands, and then lowered to the chest. The exercise is completed by pushing the barbell upwards until the arms are fully extended. Proper form and technique are crucial to prevent injury and maximize the effectiveness of the exercise.

Variations

There are several variations of the bench press, which can target different muscle groups or increase the difficulty of the exercise. These include the incline bench press, decline bench press, and close-grip bench press. Each variation alters the angle of the bench or the grip on the barbell.

Training

Training for the bench press often involves a combination of heavy lifting to build strength, and high-repetition sets to increase muscle endurance. It is recommended to have a spotter present during heavy sets for safety.

In Powerlifting

In the sport of powerlifting, the bench press is one of the three main lifts. Competitors are judged on their ability to lift the maximum amount of weight in a single repetition. The current world record for the bench press is held by Hafthor Bjornsson, who lifted 501 kg (1,104 lb) in 2020.

See Also

• Weight training
• Powerlifting
• Squat
• Deadlift