Bench press wiki

The bench press is similar to a push up. Starting position is the bar with, for example, two 45 pound weights on both sides pounds set on the starting point. The lifter then positions themselves under the bar near the neck and bench press wiki their arms for the bench press. Arms held closer together puts more focus on the triceps, bench press wiki, where as the opposite puts more focus on the chest.

The bench press , or chest press , is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. Although the bench press is a compound movement , the muscles primarily used are the pectoralis major , the anterior deltoids , and the triceps , among other stabilizing muscles. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. The barbell bench press is one of three lifts in the sport of powerlifting alongside the deadlift and the squat. These are the only lifts in the sport of Paralympic powerlifting. The bench press is also extensively used in weight training, bodybuilding , and other types of training to develop the chest muscles. Bench press strength is important in combat sports as it closely correlates to punching power.

Bench press wiki

The bench press is a strength training exercise in which, while lying in a supine position, the person performing the press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows come close not completely to being locked out to mitigate injury. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest. The bench press primarily utilizes the pectoralis major and the triceps , though other muscles that are involved are the deltoids , serratus anterior , and the coracobrachialis , along with a multitude of stabilizers. There is a specific form to the bench press which reduces the chance of injury and maximally challenges the muscles of the chest. A barbell bench press' starting position is to be lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench. Movement starts by lifting the bar off of the pins, and lowering it until it touches the chest. The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again. After the desired number of repetitions, the bar is returned to the pins. Because of the heavy weight that can be used and the position of the bar, a 'spotting partner' increases the safety of the movement at heavier weights. Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways:. Contrary to previously mentioned, there has been much debate as to how far the barbell should be lowered to the chest. Many fitness experts recommend going no further than having the rear of ones arms parallel to the ground.

Choose a proper bench that fits your shoulder width.

Last Updated: February 23, References. This article was co-authored by Michele Dolan. She has been a personal trainer and fitness instructor since This article has been viewed , times. Do you want to build up that chest of yours? What about those skinny arms?

Bench press world records are the international records in bench press across the years, regardless of weight class or governing organization, for bench pressing on the back without using a bridge technique. The advent of bench press shirts , which support the lifter's shoulders and provide upward force, have increased records significantly since As of , the world record bench press without any equipment "raw" was set by American Julius Maddox at kg lb , surpassing his previous record of kg lb. The current world record equipped, with shirt is held by Jimmy Kolb. On July 29th, , at the IPA Tristar Bash meet, he successfully locked out kg 1, lb , beating the previous record by 23 kg 51 lb. The women's equipped bench press record belongs to Ashleigh Hoeta , from New Zealand, who lifted

Bench press wiki

Bench press world records are the international records in bench press across the years, regardless of weight class or governing organization, for bench pressing on the back without using a bridge technique. The advent of bench press shirts , which support the lifter's shoulders and provide upward force, have increased records significantly since As of , the world record bench press without any equipment "raw" was set by American Julius Maddox at kg lb , surpassing his previous record of kg lb. The current world record equipped, with shirt is held by Jimmy Kolb. On July 29th, , at the IPA Tristar Bash meet, he successfully locked out kg 1, lb , beating the previous record by 23 kg 51 lb. The women's equipped bench press record belongs to Ashleigh Hoeta , from New Zealand, who lifted With the foundation of the International Powerlifting Federation IPF , the federation began keeping "official" powerlifting world records as the international governing body for the sport of powerlifting. Previous records which hadn't been set within the newly established rules, were reset for example, elbow bandages had been allowed prior to the formation of the IPF, but were later outlawed. These are the official bench press records after the IPF-reset until they surpass the previously set mark of kg lb by Jim Williams. This lift was, however, later turned down.

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You'll gain more muscle and strength lifting the right form and lower weight than you will lifting with higher weight and the wrong form. Article Summary X To do a bench press, lie on your back on the bench with your feet flat on the ground. Inhale as you lower it down, gently touching your chest — the middle of the sternum — with the bar. Bench press world records are the international records in bench press across the years, regardless of weight class or governing organization, for bench pressing on the back without using a bridge technique. Article Summary. This should be reserved for advanced lifters or football players who must perform this move for tests. Tone your back and triceps. The bench press has evolved over the years, from floor, bridge, and belly toss variations to the methods used by bodybuilders and powerlifters today. Repeat this 10 times and then take a rest before trying another set. This is followed by a lowering of the weights, then pushing it back up to the starting point. May 13, Thank you for your feedback. Bench press strength is important in combat sports as it closely correlates to punching power. If the only chest exercise that you perform is the bench press, your body will adapt quickly. The bench press , or chest press , is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench.

Last Updated: February 23, References. This article was co-authored by Michele Dolan. She has been a personal trainer and fitness instructor since

Lifting techniques, training, and drugs have improved over the years and the bench press record lift has grown from kilograms lb to kilograms lb raw, record held by Julius Maddox in approximately years. Be sure to have a natural spinal curve. The salesperson at the store will give you the right bar for your bodyweight, based on the formula for bodyweight and bench press. For the bench press to be considered raw, no bench shirts are allowed; however, wrist wraps, singlets and belts are allowed. Do not bounce the bar off your chest, as this can cause serious injury and promotes bad form. Repeat this for eight repetitions as your first set. Thanks Helpful 6 Not Helpful 5. To prevent bridging, compress the stomach muscles to force the lower back down, or bring legs up and flat onto the bench. Other exercises can be done to superset the bench press, such as dumbbell flys, to hit a different angle and motion for the same muscle groups. Please help improve this article by adding citations to reliable sources in this section. Both close and wide hand spacing trains the deltoid area. Lie down on your back, on a bench or even the floor if you do not have a bench. March Gene Rychlak presses kg 1, lb December James Henderson first presses lb