FitPointz

Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu

Exercise: Barbell Bench Press

Client Instruction:

Starting Position

• Lie on a bench in a supine position with your eyes directly below the bar
• Anchor your feet so that they are placed firmly on the floor or on a raised platform
• Position your hands equal distance from the centre of the bar, slightly more than shoulder width apart
• Contract your abdominals to support your low back

Down Phase

• Lift the bar off the rack, extending your arms so that the bar is positioned directly above the base of your neck
• Just before lowering the bar, slowly inhale
• From this starting position slowly lower the bar until it touches your chest and hold firmly with your upper arms parallel to the ground

Up Phase

• As the bar approaches your chest slowly reverse the movement and push the bar back to the original starting position
• Keep you arms wide during the entire lifting phase

Muscle Analysis Chart

Down Phase

In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight.

Up Phase

General Kinesological Analysis

In the up phase of a bench press the shoulder joint is horizontally adducting caused by the concentric contraction of the pectoralis major, coracobrachialis, anterior deltoid and the short head of the biceps brachii. The scapula is initially moved into abduction by the concentric contraction of the serratus anterior and the pectoralis minor. The elbow joint is extended by the concentric contraction of the triceps and the anconeus.  In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight.

Advanced Kinesiological Analysis

When the bench press is performed with a wide grip there is a greater recruitment of the clavicular and sternal portions of the pectoralis major. The primary action of these sections of the pectoralis major is shoulder joint horizontal adduction. The pectoralis major, deltoid, coracobrachialis, serratus anterior and the pectoralis minor are classified as prime movers in this exercise.  

If the client drops the elbows too far down and the grip is closer to the middle of the bar, the shoulder joint action changes to flexion. The muscles responsible for this action are the anterior deltoid, clavicular pectoralis major, coracobrachialis and short head of the biceps. In this variation of the bench press the pectoralis major (clavicular) and the deltoid (anterior) are classified as prime movers. This exercise variation also recruits the trapezius in upward rotation of the scapula, which does not occur in the wide grip bench press.

The coracobrachialis is a prime mover in horizontal adduction as seen in the wide grip bench press. Its main role is in combining with the anterior deltoid and the triceps to stabilize the shoulder joint. It is used extensively to pull the head of the humerus into the glenoid cavity of the scapula.

In both bench press variations the triceps and the anconeus are recruited at the elbow joint to cause elbow joint extension. When the elbows are brought in closer to the body to perform a narrow grip bench press, the recruitment pattern of the pectoralis major and the coracobrachialis changes placing less emphasis on the shoulder joint muscles to lift the weight and more on the triceps and anconeus.

In both variations of the bench press, the infraspinatus and teres minor act as stronger neutralizers to prevent any additional medial rotation of the shoulder joint, as the pectoralis major and anterior deltoid combine to cause either shoulder joint horizontal adduction or shoulder flexion.

In the wide grip bench press, the pectoralis minor and serratus anterior contract to move the scapula into abduction. Due to their location, at the same time they also cause upward and downward rotation. As this is an unwanted movement they neutralise it in their combined movements of abduction of the scapula.

In a wide grip bench press, stabilization is the result of isometric contractions of the abdominals and spinal muscles to secure the trunk. When the narrow grip bench press is performed there is an initial stabilization of the scapula caused by the static contraction of the trapezius, pectoralis minor and the rhomboids. This is to allow the deltoid, coracobrachialis and the biceps to initiate the contraction from a firm base (muscle’s origin). After the first few degrees of movement, the scapula moves into abduction and the abdominals and spinal extensors assume the new role of stabilizer.

Machine Exercise Variation

A variation of the bench press is a machine chest press. The client sits in a purpose designed seated chest press machine with the lever arms located to the side of the machine. The client sits in the machine after adjusting the seat height so that the arms are positioned in a horizontal plane to the side of the body. From this starting position the client pushes the lever arms forward, at the same time lifting the weight stack. The shoulders move through horizontal adduction, while the elbow joints are extending. Once the weight has been lifted the client then lowers the weight by horizontally abducting the shoulder joints and flexing the elbow joints.

Stability Ball Exercise Variations

The bench press can be performed on a stability ball. The client lies in a supine position across the top of the stability ball. The client rolls the stability ball forward making sure that the upper back and shoulders are in contact with the ball. The client statically contracts the gluteals and lower back to form a bridge. A 90 degree angle is maintained at the hip joints and the knee joints. From this starting position the client attempts to press the bar in the same manner as the barbell bench press.

© 2007 Fitness Institute Australia

Disclaimer: No responsibility is accepted for any loss or damage suffered as a result of the use of the above information
or any reliance on it. Users should satisfy themselves as to their own or clients medical and physical condition before adopting/using
the information or recommendations made. No responsibility or liability is accepted for any loss or damage suffered
by any person as a result of adopting the above information or recommendations.

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