Bench Press Bench press is one of the basic power lifts.  Bench press that is done correctly can be good for any athlete. An increased bench press has been correlated to an increase in speed and body control; which any athlete can benefit from. Many coaches and trainers use the maximum amount an individual can bench as a indicator of their overall strength.
Description
  1. Lay down flat on the bench and grasp the bar with thumbs pointing in. Hands should be slightly wider than shoulder width. (Variations in grip with exist)
  2. Remove the bar from the rack using your upper shoulders and slowly lower the bar towards your chest. The bar should be lowered along the nipple.
  3. After either touching the chest with the bar or coming within an inch, explosively push the bar back up to its original position.

Alternate Incline Version:

  1. Set the bench at a 45 degree upward incline and proceed to complete the exercise as before.

Alternate Decline Version:

  1. Set the bench in a decline position, secure your legs, and proceed to complete the exercise as before.
Things to Keep in Mind
  • Avoid arching your back during any point of this lift, work to keep your shoulder blades pinched together.
  • “Lock” your feet into the ground, use your feet as added stability do not allow your feet to come off the ground.
  • Be sure to keep your abdominal tight and contract for added power.
  • Spotting is very important as large weights are often used. Be sure to have a spotter who can lift the appropriate weight being lifted.
Visual Aids

Muscles Works Pectoralis Major, Clavicular, Anterior Deltoid, Tricep, Brachii, and Biceps Brachii.
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