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Barbell Bench Press - Do's and Don'ts

 

Barbell Bench press

A common upper body strength training exercise is the bench press. The  movement consists of pressing a weight upwards from a supine position. Working the pectoralis major it also supports strength in the chest, arm, and shoulder muscles such as the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. In this demonstration a barbell is used to hold the weight, however you can also use a pair of dumbbells.

Both male and female exercise enthusiasts and gym goers will have the bench press as a staple in their routine .The barbell bench press is one of three lifts in the sport of powerlifting (alongside the deadlift and squat) and is the only lift in the sport of Paralympic powerlifting.

Here we will demonstrate the proper technique performing the barbell bench press

Muscles Trained 

Agonists
  • Pectoralis Major
  • Triceps Brachii

Synergists

  • Anterior Deltoids
  • Serratus Anterior
  • Upper Back Muscles
  • Latissimus Dorsi

Instructor: Jye Spriggs

Athlete: Ryan Brown

We are going to do a barbell bench press, we have Ryan here, this exercise is great for strengthening the upper body pushing muscles such as the Pectoralis Major, Anterior Deltoids and Triceps.

For the set up today we want the feet on the ground, lying down with a neutral spine and eyes under the bar.

Ryan is going to grip the bar, just wider than shoulder width then un rack the bar and perform a couple of repetitions.

He is going to bring the bar just down to the top of his chest with the bar either just touching or just above the midline of his chest

He's trying to ensure the bar is travelling in a straight line throughout the entire range of the movement.\

common error

One common error which is seen with this exercise includes having the bar too far out in front as you go down. This puts a lot of extra pressure on the shoulders which is not what we want and doesn't activate the chest muscles.

So Ryan is going to perform one good rep to finish, trying to ensure he keeps the middle of the chest in line with the bar.

 

Certificate 3 & 4 Fit Education

Topics: Fitness, Personal Training Courses, Certificate IV in Fitness, personal training, bench press, gym exercise

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