Flat Bench Press

The flat bench press exercise is considered the “granddaddy” of all chest movements.

In fact “benching” is thought to be one of the mainstay movements in the entire weight-resistance training
exercise inventory.

Many trainees consider that the bench press would be the exercise of choice if
only one movement was to be permitted.

Many other members of the weight-training population offer a completely opposite assessment of the worthiness of the bench press stating that the bench
press exercise is the least effective of the chest movements.

It can be noted that most of the highly recognized names of the weight training game developed huge chests with the bench press as one of their most relied-upon movements.

The bench press is a “power movement” and as such, it has earned great popularity over the years with all athletes involved in weight resistance training.

Powerlifters and bodybuilders alike have tested themselves on the bench press movement from the inception of weight -resistance training as the measure of one’s strength and fitness level.

The lure of bench pressing can be found in both the proposed tangible (growth and development) resultants as well as the intangible (psychological effects) of the ego-inflating sense of supreme power associated with being
able to press a “substantial” amount of weight.

The competitive spirit of the athletes is brought out with the performance of the bench press exercise.

Even those athletes more concerned with the development of the shaping and contouring of their musculature more than just developing their strength are most frequently preoccupied with the amount of weight they can handle
in comparison to their colleagues in the bench press.

As is the case with most of the power-oriented movements, the bench press exercise can bring out the best or (as it often happens), the worst in an athlete.

The realization of being able to press more weight than one’s colleagues can provide major inspiration in the attainment of new plateaus.

Unfortunately, it can also induce trainees into serious injury as a result of “overdoing it” in their bid to add ill-advised poundages.

Safe, efficient chest training can only be accomplished with a strong sense of reality and a conscientious approach to weight selection and to the correct exercise execution.

Summary of Correct Exercise Execution

• Assume the correct preparatory position by lying on the bench with the feet placed flat on the floor.
  Remember, if the bench is too high to allow for a flat-foot placement on the floor then use a raised platform for support of the feet. Do not bring the feet up onto the bench.
• Grasp the barbell in natural pronated-grip hand placement and remove it from the rack by pressing the weight upward. Bring the barbell overhead so that it is aligned with the mid-point of the chest and make certain the elbows are positioned out wide from the body not close to the sides of the body and that they are placed beneath the bar not behind it.
• Press the barbell upward to the fully extended arms position and hold for a count before initiating the eccentric contraction phase of the movement.
• Slowly lower the weight by directing strong neural impulses into the muscle of the chest. Remember to keep the elbows wide.
• Complete the eccentric contraction phase of the movement by lowering the weight to a point that is just above the mid-line of the pectoralis major. Remember, no “bouncing”. The bar should barely kiss your chest.
• Initiate the concentric contraction phase of the movement by extending the arms upward and slightly backward in order to provide maximum accentuation of the pectoralis major. It takes concentration to affect the backward motion of the bar. Note: Beginning trainees should learn the correct movement methodology involved in the proper angle of application of the bar before attempting to add weight. Those trainees suffering from shoulder problems may want to avoid this approach. Others with sound shoulders will want to train light at the outset in order to learn the proper technique involved and then add weight carefully. Many advanced trainees usually push the bar slightly downward and outward and then upward and backward but this can create potential injury problems for the beginning trainee so it is advised against it at this point.
• Complete the concentric contraction of the movement by raising the bar to the fully extended arms position. Remember to utilize slow speed-of-contraction movement application and avoid snapping out at the conclusion of the lift. You will also want to maintain contact with the bench with the entire contact surface of the back and gluteals and maintain contact with the floor with the heels in order to avoid incorporating momentum into the movement.