| Of all the exercises in weight lifting, the bench press | | | | weight. By driving hard through the feet force is |
| is one of the most well known. Its long been a | | | | channeled along the body into the upper back, which |
| favorite among men of all ages, as a measure of | | | | provides energy, as well as stability when driving the |
| strength. A lot of women are now fond of bench | | | | bar off the chest. An arched back is another tool |
| pressing too, with some of the top females out lifting | | | | used by elite athletes. While the height of the arch |
| the average male. Many see the bench press as a | | | | may vary, every lifter uses it to add tightness |
| chest (pectoral) building exercise, but a competitive | | | | (tension) to their whole body, plus as a means to |
| lifter understands that it takes a full body effort to | | | | transfer force from the legs into the bench (upper |
| lift a true max weight. | | | | back) directly under the path of the bar. |
| Other exercises may be more effective chest | | | | Benching maximum weights (loads a lifter can only |
| builders, but the bench press has become popular in | | | | move once) is a technical exercise that takes time, |
| its own right as a sport. The simple reason for its | | | | practice and patience to master. There are a long list |
| popularity is that its fun. Compared to the other | | | | of other points that are not detailed here, like, hand |
| competitive lifts - the squat, and deadlift in | | | | width, gripping the bar, breathing, using wraps, back |
| powerlifting and the snatch and clean and jerk in | | | | strength, along with many more. A skilled "bencher" is |
| Olympic lifting - its less taxing to train or perform. | | | | as much an athlete as any other who commits fully |
| The other lifts are full body movements with, | | | | to a sport. |
| arguably a greater amount of risk involved. While the | | | | The bench press is, and probably always will be |
| bench press can be damaging in its own right, | | | | looked at by the general public as something of a |
| especially when using a bench shirt, it places less | | | | "jock lift", a favorite of meat-heads and bodybuilders. |
| stress on the body. People feel safer with the load | | | | How much someone benches can generate a |
| over their chest rather then on their back or over | | | | surprising amount of respect from fellow lifters. But |
| their head. | | | | its really just another activity that has become an |
| The golden days of bodybuilding during the 70's and | | | | enjoyable challenge for many. It takes dedication, |
| 80's made having a muscular chest popular. Its | | | | hard work, time and all the other qualities we should |
| something males are naturally admiring of as well, so | | | | develop in ourselves to acquire a big bench. Go to |
| it adds to the attraction of benching even more. | | | | any competition or meet, and the uninitiated will be |
| Despite its popularity more people then not perform | | | | surprised at the type of people they encounter. In |
| it incorrectly. Inexperienced trainers will usually flare | | | | our gym we have accountants, successful |
| the elbows out wide of the body and touch the bar | | | | businessmen, builders, stay at home fathers, truck |
| too high on the chest. This places the pectoral | | | | drivers, teachers, boat builders, all training and |
| muscles and shoulders under unnecessary stress. | | | | competition together. Most clubs are much the same. |
| Tucking the elbows closer to the body and placing | | | | Bench pressing can be an opportunity for people to |
| the bar closer to the sternum, as seen in powerlifting | | | | benefit from a sport that builds camaraderie, with |
| puts the lifter in a stronger position, with better | | | | confidence, and enjoyment. Young, old, blind, |
| leverage. Pec tears, or AC (acromioclavicular) joint | | | | physically disabled, deaf, or otherwise impaired, you |
| injuries are common place among gym goers. These | | | | will find a welcoming community among competitive |
| potentially serious injuries can be partly avoided by | | | | lifters. There's plenty of satisfaction to be gained by |
| lifting with the correct technique. | | | | those who want a challenge, something to strive for, |
| Another point of difference with competitive bench | | | | without the need to rely on team mates, good |
| pressers is the use of their feet and legs. Leg drive is | | | | weather, or costly equipment. Fun, simple, challenging |
| vital to stabilizing, supporting, then lifting a huge | | | | and cheap - the good old bench press. |