It's your FAVOURITE upper body exercise: THE BENCH PRESS! Scroll down to learn the PROPER BENCH PRESS FORM and to learn ALL THE MUSCLES in this exercise!
The world's most challenging exercise! Woo! Let's goooooo!
1. Start by lying down on your back on the bench.
2. Make sure your head is above the bar when you look up. Chest should line up with the bar.
3. Feet should be wide apart for balance, near the corner of the bench.
4. Reach up and grab the bar. Hands should be wider than shoulder-width apart.
5. Carefully control the bar and bring it down to your chest. DO NOT let it touch your chest! Control it!
6. Push the bar back up carefully. Be careful not to over-extend your elbows!
7. Try to keep the bar moving in a straight line. Don't let the bar come directly over your head! Dangerous!
*This is an exercise that requires a spotter! Make sure someone is close and is watching you at all times
*It's okay if your back comes off the bench a little. That helps support your back, the bench press movement, and keeps you balanced
*If Bench Press is too difficult, you can try Chest Press instead! Scroll down to find Bench Press variations!
The Bench Press is your most challenging but rewarding exercise for the Upper Body! This exercise targets every muscle in your Chest, Back, Arms and Shoulders.
Let's start with the CHEST. When you PRESS the barbell upward, the giant muscle in your chest, called PECTORALIS MAJOR (or "Pecs") contracts. As you straighten your elbows, your TRICEPS contract and help your PECS out. Your DELTOIDS, which also work along your TRICEPS and PECS, also help you handle the weight from your shoulders. Together, these 3 giant muscles help you PRESS that weight from your chest into the air!
As you carefully bring the barbell back down to your Chest, the opposite muscles contract. The opposite muscles from your Chest are the muscles in your Back. In your Back, a giant muscle called LATISSIMUS DORSI (or "Lats") contracts as you SQUEEZE your shoulders toward your spine. A smaller muscle on your scapulas, called TERES MAJOR, helps your LATS with this movement. As your elbow bends, your primary elbow flexor called BRACHIALIS, also contracts. (It may also be important to mention: The longest head of the TRICEPS, which starts on the shoulder, also helps the LATS and TERES MAJOR out!)
There are many other muscles in the Chest and Back that also help these giant muscles out. When you consider all elements of the Shoulder Joint, which include the Scapula and Rotator Cuff joints and muscles, things can get extremely detailed! If you'd like to understand more, feel free to contact Dance Cube at any time.
Stay tuned for more variations of the classic Bench Press exercise! If you still need any help in doing this exercise or would like to learn more about it, contact DANCE CUBE on the COACHING page!
If Bench Press is too difficult, try Chest Press instead! It targets the SAME muscles!