Bench press

The bench press is a lift in which a client lies on a bench, lowers a barbell to the chest and presses it up until the elbows are fully extended.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 387.} The main muscles involved are the pectoralis major, anterior deltoids and triceps brachii.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 387.}

For the flat barbell bench press, the NSCA uses a five-point body contact position, with the eyes below the racked bar and a closed, pronated grip slightly wider than shoulder width.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 387.} After unracking, the client lowers the bar to touch the chest at about nipple level, then presses up and very slightly backward.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 387.}

The IPTA textbook describes the lift with the shoulder blades pinned back against the bench, a light touch on the chest, and the elbows opening up to 45 degrees from the torso.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 298.}

In practice

• Keep the wrists stiff and the forearms perpendicular to the floor and parallel to each other.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 387.} Don’t arch the back or lift the chest to meet the bar.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 387.}
• IPTA’s checkpoints are head, shoulders and tailbone against the bench, shoulder blades back and down, a braced core, and a symmetrical bar path.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 298.}
• For leg drive, IPTA suggests keeping the feet on the floor and pushing through the legs while the hips stay on the bench.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 298.}
• With heavy weights, IPTA calls for a spotter or stable safety pins.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 298.} The NSCA recommends one or more spotters for over-the-face lifts.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 370.}