The bench press with the bar is certainly the most popular exercise of body-building to develop the pectoral muscles. It is a basic exercise which makes it possible to work not only the pectoral muscles (large and small pectoral) but also the triceps and the anterior deltoids. Other muscles are solicited to a lesser extent to be able to carry out the exercise and maintain the balance during the movement. The other muscles which work are the large dorsal, the large serrated, the arms, the glutei, but also the lumbar and the abdominal ones. This movement makes it possible to work in particular the force of the upper limbs.
How to perform this exercise?
Lie down on the bench press so that the bar on the supports is at eye level. Then place your hands on the bench in pronation on the bar with a distance slightly greater than shoulder width.
Position your feet well on the ground for more stability and do not hesitate to use a step to put your feet so that your lumbar vertebrae are well stuck to the bench and avoid arching. The feet can also be positioned on the edge of the bench but the stability will be reduced.
Then unhook the bar from the supports and extend your arms, then lower the load in a slow and controlled manner. Until you lightly touch the middle of the pectoral muscles and then return to the initial position.
At the end of your set, rest the bar on the racks and don't hesitate to call on a partner to help you. Especially on the last repetition.
CAUTION: When doing heavy work, a training partner is more than recommended to assist you and avoid getting stuck under the bar or injuring yourself. So put your ego aside if you don't have anyone to assist you.
Control the movement continuously and avoid bouncing the bar off the rib cage. Learn more about tempos, you can read this article.
Keep the same position throughout the exercise.
Tips
How to place your legs?
- Knees bent and legs folded back to have the lumbar vertebrae well stuck to the bench and not to arch the lower back but this causes problems of imbalance and instability.
- Put your feet on the edge of the bench to limit too much camber, the balance is also slightly decreased.
- For more balance, the best position is with the feet flat on the ground, but you must be careful with the arch of the lower back and tighten the abs and not lift the buttocks so as not to cause pinching and herniated discs.
How to place your hands on the bar?
- Thumbs under the bar: the wrists slightly broken, the bar in the palm of the hands: this position is reserved for the confirmed and to banish for the beginners because dangerous.
- Thumbs hooked on the bar: the wrists are not broken and the bar is firmly held which limits the risks of slipping off the bar.
How to breathe?
- Inhale as you lower the bar and exhale as you push off when you do the bench press.
- Blocking the breath helps stabilize the position when using heavy loads during a difficult passage and then blowing out after success. This technique should be used with caution especially for beginners.
If you are afraid of digging your back without control you can add a step to place your feet on or put your feet at the end of the bench.
Keep your shoulders flat against the bench to focus the work on your pectoral muscles. Avoid locking the elbows at the end of the movement in order to keep a continuous tension.
Variants
- One can vary the spacing of the hands on the bar: the tighter the hands will be, the more the triceps will be solicited. If one uses the tight grip by spreading the elbows during the movement, that will solicit more the interior of the pectoral muscles (sternal part).
- By bringing back the bar towards the neck one will solicit more the upper part of the pectoral muscles (clavicular portion).
- Dumbbells can also be used instead of the barbell for more amplitude, on a flat bench, inclined or declined.
- Other variations: seated bench press on the Hammer or Technogym machine.
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