LIFT: BENCH PRESS

FOCUS / PURPOSE: PECTORALS, ANTERIOR DELTOIDS, TRICEPS

EQUIPMENT: STRAIGHT BAR AND PLATES

TECHNIQUE
1. Place the feet flat on the ground.
2. Back is slightly arched as buttocks are set on the bench.
3. Pull the shoulder blades inward as you push the chest upward.
4. Grip the bar slightly wider than shoulder-width.
5. Take the bar from the rack with the help of a spotter.
6. Position the bar over the chest.
7. Take a deep breath and hold your chest high.
8. Lower the bar slowly and under control.
9. Allow the bar to just touch the chest at about nipple level.
10. Drive the bar explosively off the chest.

COACHING POINTS
1. Grip the bar so that when it touches the chest, the elbow joint should be at approximately a 90 degree angle.
2. The spotter and lifter must work together in developing a coordinated effort when guiding the bar into a lifting position and getting it racked. The spotter should also have his hands under the bar and constantly be alert.

BENCH PRESS WORKOUT

1. Base Phase – 3 sets of 10 repetitions. On Friday you need to burn-out on your last set.
2. Development Phase – 3 sets of 5 repetitions. On Friday you need to burn-out on your last set.
3. Peak Phase – 3 sets. On Friday you need to burn-out on your last set.
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps

Click here for video showing how to properly perform the bench press.

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