2011/05/22

The Bench Press: Explanation and Information

"The bench press is an exercise of the upper body. For bodybuilding purposes, it is used to strengthen the pectorals, deltoids, and triceps. While on his or her back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight without locking the elbows. The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. 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."


2 Videos explaining the basic setup of the bench press and the most common mistakes. Work on your form, and you will be able to lift heavy soon!
Written by: VegaX at 5/22/2011 05:45:00 AM

59 comments:

  1. TDJMay 22, 2011 at 5:55 AM

    So last week I was doing presses, 5x5 with 85kg.
    Last set I asked a big guy to spot me, what does he do? Starts deadlifting the weight before it hits my chest. Instant groove killer. What a juiced up moron. Afterward saying I don't have to take it that low. -_-"

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  2. Tech UnlockedMay 22, 2011 at 6:29 AM

    Thank you for this information.

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  3. EmptyMay 22, 2011 at 6:46 AM

    nice tips. :)

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  4. IntramanMay 22, 2011 at 6:50 AM

    wow I wish I could bench that much :( never got past 200lbs... and that was years ago

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  5. AnonymousMay 22, 2011 at 7:00 AM

    i really need to work out a lot more...

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  6. wastrelMay 22, 2011 at 8:01 AM

    I like those little diagram/drawings

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  7. JCFMay 22, 2011 at 8:19 AM

    Hittin the bench tomorrow :3

    ReplyDelete
  8. charlie tunaMay 22, 2011 at 9:15 AM

    Hey, thanks for the tips man.

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  9. Spartan094May 22, 2011 at 9:49 AM

    Never been very good at benching, this should help.

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  10. SeanExactMay 22, 2011 at 11:05 AM

    wow super informative thank you!!!!

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  11. JCMay 22, 2011 at 11:12 AM

    thanks for the tips!

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  12. kxxthanxxMay 22, 2011 at 2:03 PM

    spot me

    ReplyDelete
  13. MikeNeumanMay 22, 2011 at 3:02 PM

    This is the one everyone brags about.

    ReplyDelete
  14. AnonymousMay 22, 2011 at 4:23 PM

    thanks man that ´s´totrally related to my blog check it out guyse

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  15. AnonymousMay 22, 2011 at 6:46 PM

    Lol bench press, i need to start going gym :(

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  16. ZealotMay 22, 2011 at 7:01 PM

    How much can you bench? I used to be able to do 176.

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  17. TriperMay 23, 2011 at 7:21 AM

    It is helpfull for my training, thanks for share.

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  18. mMay 23, 2011 at 9:02 AM

    Interesting video about the frequent mistakes people make!

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  19. liquidelleMay 23, 2011 at 1:08 PM

    back to the gym I go!

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  20. adssMay 24, 2011 at 4:33 AM

    technique is the most important aspect of lifting

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  21. AnonymousMay 24, 2011 at 6:20 AM

    there's plenty of value in watching those common mistakes.

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  22. i.MoMay 24, 2011 at 6:27 AM

    nice post man.
    good blog
    keep it up
    followed

    http://incredible-mo.blogspot.com/

    ReplyDelete
  23. n0kS Phr33d0mMay 24, 2011 at 6:39 AM

    Thanks man, that's very usefull!

    ReplyDelete
  24. Easy Smile !May 24, 2011 at 11:30 AM

    very interesting post

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  25. AnonymousMay 24, 2011 at 12:35 PM

    Love the guide, It is funny seeing people bench with a really wide grip and their feet on the bench lol.. By the way, core workouts is the way to go.

    ReplyDelete
  26. MichaelMay 25, 2011 at 3:31 AM

    Form form form! awesome information going to follow.

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  27. MookMay 25, 2011 at 5:07 AM

    Just in time i wanted to start to workout this way, nice tips !

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  28. UnknownMay 25, 2011 at 7:57 AM

    Very good reminder

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  29. AnonymousMay 25, 2011 at 11:18 AM

    Bench press is my favorite exercise of all time! Mark Rippetoe is the master and the second video explained a lot!

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  30. AnonymousMay 25, 2011 at 12:26 PM

    i need to work out more......

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  31. bragtastic23May 25, 2011 at 1:01 PM

    You know, when I used to weight train, I never felt bench presses in my chest. I would do a set and I wouldn't feel any burn in my chest or arms, it would just get harder and my arms would quiver.

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  32. Lexle1May 25, 2011 at 1:08 PM

    I can use this later on when I got work out, thanks :)

    ReplyDelete
  33. pietahMay 25, 2011 at 1:17 PM

    stronglift ftw!

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  34. Cartoon UniverseMay 25, 2011 at 1:17 PM

    Tried doing a bench press for the first time at the gym yesterday, my arm were so shaky.

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  35. NickMay 25, 2011 at 1:31 PM

    Thanks for the tips, hopefully I'll start lifting soon.

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  36. therocksaysMay 25, 2011 at 1:37 PM

    Bench is the most talked about equipment in weightlifting. Seems like everyone competes to push the most weight on the benchpress.

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  37. llllollllllMay 25, 2011 at 1:54 PM

    Probably the most overdone exercise since the bicep curl.

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  38. wellpickedboogerMay 25, 2011 at 4:33 PM

    Thanks for the helpful lift videos, great for newbies!

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  39. AnonymousMay 25, 2011 at 9:45 PM

    thanks for the tips. really should work on my bench press...

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  40. arsenal1firstMay 26, 2011 at 8:14 AM

    thanks for the tips mate! i'll start bulking up soon ;)

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  41. UnknownMay 26, 2011 at 8:50 AM

    nice guide! great tips!

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  42. LiquorKingMay 26, 2011 at 9:54 AM

    my bench has definitely been lacking compared to my other lifts, thanks for the vids

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  43. Fermium DeathMay 26, 2011 at 10:11 AM

    do this everyday, thanks for the vids anyway

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  44. JeffMay 26, 2011 at 10:46 AM

    cheers for the info, haven't bench pressed in a long time mainly because I'm not a big fan of it and the stresses it puts on your shoulders.

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  45. Robert QuirogaMay 26, 2011 at 11:25 AM

    Really good blog! I like how well everything is explained.

    I have some fitness related ads. Would you like to display them and get paid? Visit my blog for more information or send me an e-mail. Thanks!

    (It would not affect you even if you have google ads)

    ReplyDelete
  46. MehmetMay 26, 2011 at 1:29 PM

    MAAAN This info is gold, iv´e been so confused in so long time .. Thanks man

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  47. derekjayMay 26, 2011 at 3:42 PM

    Good info, most people don't know that proper technique is key. Its not about how much you lift but how well your form is.

    ReplyDelete
  48. ruinzMay 27, 2011 at 2:03 AM

    Just in time for summer keep em coming
    How to Hack Life.

    ReplyDelete
  49. Speedy EdMay 27, 2011 at 2:35 AM

    damn i need to get down that gym

    ReplyDelete
  50. AbletonianMay 27, 2011 at 4:11 AM

    I'm gonna be massive after a year of this!

    ReplyDelete
  51. AnonymousMay 27, 2011 at 10:35 AM

    back to the gym

    ReplyDelete
  52. //LoveMay 27, 2011 at 10:38 AM

    Not in the gym. Swimming instead!

    ReplyDelete
  53. sp3nnyMay 27, 2011 at 12:29 PM

    looks interesting...i'm shure it's way harder then it looks on the pictures

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  54. Daniel SmothermanMay 27, 2011 at 2:01 PM

    Good info. Thanks.

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  55. AdminMay 27, 2011 at 7:43 PM

    Need to watch those videos.

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  56. pamphl3tMay 30, 2011 at 8:07 AM

    very interesting! I'll keep this in mind next time i hit the gym!

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  57. CameronMay 30, 2011 at 1:33 PM

    wow. that's a lot of medical jargon! Good job linking them all. 8D

    ReplyDelete
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    hey this is pretty good article!

    ReplyDelete
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