The bench press, as we know it today, has evolved over the last century into one of the cornerstone exercises for strength athletes, bodybuilders, and fitness enthusiasts. Its history is a story of how innovation, sport, and physiology have intersected over the years.
The bench press's roots can be traced back to the early 1900s with an exercise known as the "floor press." This precursor to the modern bench press involved lying on the floor and pressing barbells or dumbbells from the chest upwards to a locked-arm position. It was a popular strongman routine, showcasing both strength and power.
The transition from the floor press to the bench press occurred gradually. The main catalyst for this shift was the introduction of the "bench" into the routine. Athletes started to perform the press on a bench, realizing they could set up more easily and recruit additional muscle groups more effectively. This period marked the phase when the exercise started to resemble today's bench press.
During the 1950s, the bench press began to gain more recognition thanks to its promotion by bodybuilders and strength athletes. Legendary figures, from bodybuilders, athletes, to movie stars showcased impressive physiques, crediting the bench press for their chest development, which contributed significantly to the exercise's popularity.
The late 20th century saw the bench press's cementation as a key exercise within strength training and bodybuilding circles. The establishment of powerlifting as an organized sport was a critical moment in the history of the bench press. As one of the three fundamental lifts in powerlifting competitions, alongside the squat and deadlift, the bench press's popularity surged.
With its rising popularity, the bench press became a subject of scientific study from the late 20th century onwards. Researchers explored its biomechanics to understand muscle recruitment, effects of grip width, and injury prevention strategies. This research has helped coaches and athletes optimize training protocols and technique refinement.
Today, the bench press maintains its status as a staple exercise in the realms of strength training, bodybuilding, and general fitness. It is celebrated for its effectiveness in building upper body strength, particularly targeting the chest, shoulders, and triceps.
The bench press is a classic exercise in strength training, targeting primarily the chest muscles (pectorals), as well as the shoulders (deltoids), and triceps. Like all exercises, it’s crucial to perform the bench press correctly to maximize gains and minimize the risk of injury. Below is a step-by-step guide to performing a bench press. Let’s get to it!
Equipment Setup
Barbell and Weights
Ensure you have a standard barbell and the appropriate weights. Start with a weight that is manageable, especially if you are a beginner, to avoid strain or injury.
Bench
Use a flat, sturdy bench positioned beneath a rack that holds your barbell. Make sure it is stable and capable of supporting your weight comfortably.
Safety Measures
If available, set up safety bars or a spotter. Safety bars should be at a height where they catch the weight if you fail a rep, but low enough so they don't interfere with your range of motion during the exercise.
Step 1 - Starting Position
Lying Down - Lie flat on your back on the bench. Your eyes should be directly under the bar or slightly toward your feet.
Feet Position - Place your feet flat on the ground. They should be directly under your knees or slightly back, helping you to maintain stability and a grounded posture.
Grip - Grasp the bar with a grip that is comfortably wider than shoulder width. Your hands should be positioned so that when the bar is at chest level, your forearms are as close to vertical as possible.
Unracking - With your arms straight and your shoulders retracted (squeezing your shoulder blades together), lift the bar off the rack by fully extending your arms, then move the bar directly over your shoulders.
Step 2 - Performing the Exercise
Breathing In - Take a deep breath in, holding your breath to maintain tightness in your chest and core. This technique is known as the Valsalva maneuver, providing stability to your core.
Lowering the Bar - Begin to lower the bar slowly and controlled towards your chest. Rather than aiming for the middle of your chest, lower the bar toward the lower portion of your chest (just above the sternum), ensuring your elbows create a 45-75 degree angle with your torso. The exact angle can vary based on individual anatomy and comfort.
Touching the Chest - Gently touch the bar to your chest. Avoid bouncing the bar off your chest, as this can cause injury. If you cannot touch your chest, odds are the weight is too heavy. Try again with a lighter weight and build up slowly.
Pushing Up - Press the bar back up, pushing through your chest and extending your arms. The path should be slightly back towards your face, finishing where you started, with the bar over your shoulders.
Lockout - Finish the movement with your arms fully extended, locking out your elbows and squeezing the chest muscles.
Step 3 - Racking and Rest
Racking the Bar - Once your set is complete and your arms are locked out, move the bar back into the rack. It's safer to do this in two stages: first, move the bar directly above the rack, then lower it down into the rack position.
Rest - Sit or stand up, allowing your muscles to relax. Rest for an appropriate period depending on your fitness level and training program, generally between 1 to 3 minutes, before performing another set.
Additional Tips:
Wrist Position - Keep your wrists as straight as possible, aligned with your forearms, not bent backward.
Back Position - Maintain a natural arch in your lower back, and keep your upper back and buttocks in contact with the bench throughout the lift.
Head Position - Keep your head down on the bench during the entire lift to avoid strain.
Progressive Overloading - Gradually increase the weight as you become more comfortable with the exercise, ensuring muscle growth and strength gains.
Training Consistency - Practice the bench press regularly within your training regimen to see consistent improvements.
Proper technique is crucial in the bench press for both safety and effectiveness. Beginners should start with light weights to focus on form and gradually add weight in a structured program. Consulting with a fitness professional or coach can provide personalized guidance and feedback, enhancing your performance, and helping to prevent injury. Remember, consistency is key in seeing progress with the bench press or any strength training exercise.