Bench Press - Chest Exercise
Along with
the deadlift and squat, the bench press, an open-chained
form of free-weightlifting, forms the triumvirate
of power lifting events.
The powerlifting aspect
of this chest exercise however concentrates on
achieving a single very heavy repetition, resulting
in the pectorals having a greatly reduced role.
In
November 2004, Gene Rychlak set the all-time
record for the heaviest bench press at
456 kg (1005 lb).
On February 18, 2006,
Scot Mendelson broke the record by pressing
1,008 pounds on his first attempt at the
Fit Expo at the 2006 Iron Man Bodybuilding
contest.
Otherwise, this physical, chest
building exercise is used in bodybuilding
as a chest and triceps exercise requiring
a great deal of stabilizers.
In this chest building exercise, the weightlifter
lies on his/her back on a bench, raising and lowering
the bar directly above the chest. This is the best
chest exercise intended for the development of
the chest, or pectoral muscles, anterior deltoids,
serratus anterior, but a variation exists for
the triceps.
As a chest muscle exercise, the bench press is
properly performed while lying on your back with
your shoulder blades pinched together on a specially
designed bench.
A weighted barbell is suspended
on a rack over your chest.Here’s how to perform this dumbbell chest
exercise.
Lie supine, pull abs in tight and flatten
lower back to the bench. Begin by lifting the
bar/weights directly over chest, elbows at 90-degree
angles.
Press your arms straight without locking,
then return to starting position.
Perform one to three sets of 12-16 repetitions,
with a 20-30 second rest interval between sets.
Use a spotter if you are lifting heavy weights
in this upper chest exercise.This chest muscle exercise also works the arms
and shoulders.
Other alternatives on this exercise
can be performed on an incline, on a decline,
or on a stabilizer ball.
Using the incline shifts
some of the stress from the pectorals to the anterior
deltoids and gives a greater emphasis on the "upper"
pectorals, whereas utilizing the decline is more
demanding for the "lower" pectorals.
The barbell bench press is a better exercise
for inner chest strength, while the dumbbell bench
press builds up the smaller muscles and promotes
bulking.
When not used for athletic or physical gains,
the bench press has also been performed as a joke,
a hazing challenge or as a demonstration. It can
also be done as chest exercise at home.
