Flat Bench Bress Authors: Bruce Rollins, Chapi Shitah.

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Presentation transcript:

Flat Bench Bress Authors: Bruce Rollins, Chapi Shitah

Technique Lay supine on bench with both feet flat on floor Grasp bar overhead with hands spaced slightly wider than shoulder width Extend elbows fully to begin repetition Lower bar to touch the chest at nipple level Push bar upward until elbows are fully extended Signal the spotter that the set is finished and rerack the bar, keeping a firm grip until completely reracked (Baechle & Earle, 2000)

Spotting Stand behind the bar in an erect position with feet spaced shoulder-width apart and knees slightly flexed. Grasp the bar with a closed, alternated grip inside the lifter’s hands. When lifter signals, lift bar off supports and guide to a position over the lifter’s chest Keep hands in an alternated position close to, but not touching the bar as it lowers Slightly flex the knees, hips, and torso while keeping the back flat when following the bar As the bar ascends, keep the hands in an alternated grip close to, but not touching the bar As before, slightly flex the knees, hips, and torso while keeping the back flat while following the bar upward. At lifter’s signal, grasp the bar and re-rack on the supports keeping a firm grip until completely re-racked. (Baechle & Earle, 2000)

Major Muscles Involved Pectoralis Major Anterior Deltoid Triceps Brachii (medial and long heads)

Variations Classic Position Arched-Back Variation (utilizes the more powerful abdominal portion of the pectoralis major group) Raised-Leg Variation Dumbbell Version

Raised-Leg Variation Dumbbell Version Classic Bench Press Arched-Back Variation

Typical Technique Errors Hyperextension of the Elbows Can lead to intra-articular calcification (Delavier 54) which can only be completely alleviated by surgery. Hand Grip The thumb and fingers must oppose each other (Delavier 53) and form a stable base on which to perform the exercise.

Contraindications Be cautious with sports that require over head or hand motions like Baseball, Swimming, Volleyball and Basketball. Also be cautious with certain genetic pathologies such as Arthritis or a predisposition to Rotator Cuff injury in these cases, alternate exercises may be more valid.

References Baechle, T.R., & Earle, R.W. (Ed.). (2000). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics. Delavier, F. (2006). Strength training anatomy. Champaign, IL: Human Kinetics.