Bench press

The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement, with the primary muscles involved being the pectoralis major, the anterior deltoids, and the triceps brachii. Other muscles located in the back, legs and core are involved for stabilization. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.
The barbell bench press is one of three lifts in the sport of powerlifting alongside the deadlift and the squat, and is the only lift in Paralympic powerlifting. The bench press is also extensively used in weight training, bodybuilding, and other types of training to develop upper body muscles, primarily the pectoralis major. To improve upper body strength, power, and endurance for athletic, occupational, and functional performance as well as muscle development, the barbell bench press is frequently used.
The person performing the exercise lies on their back on a flat bench with a barbell grasped in both hands. They lower the barbell to chest level until it touches the chest, then press the barbell upwards, extending the arms until their arms are moderately straight. This is one repetition (rep).
The bench press has evolved over the years, from floor, bridge, and belly toss variations to the methods used by bodybuilders and powerlifters today. It became popular from the late 1950s onwards. Despite the fact the parallel dip is safer (the dip does not require spotters or safety bars), in the 1950s the bench press overtook the dip in popularity and became the standard chest exercise.
At first the strict floor press was the most popular method. In 1899, using a barbell with 48 centimetres (19 in) discs (plates), George Hackenschmidt rolled a barbell over his face (which was turned to the side) and performed a strict floor press with 164 kilograms (362 lb). This stood as a record for 18 years until Joe Nordquest broke it by 1 kilogram (2.2 lb) in 1916.
Around this time, new methods started gaining ground. Lifters began to discover that strong glutes could help them get the bar from the ground to overhead. They would lie on the floor and position the bar over their abdomen, then perform an explosive glute bridge movement, catapulting the bar upwards and catching it at lockout.
Lifting techniques, training, and drugs have improved over the years and the bench press record lift has grown from 164 kilograms (362 lb) to 355 kilograms (783 lb) (raw, record held by Julius Maddox) in approximately 100 years.
A conventional bench press uses the pectoralis major, front deltoids, and triceps brachii to horizontally adduct the shoulder. While flat bench pressing, the pectoralis major and pectoralis minor muscles are activated. The exercise also uses the triceps and anconeus to extend the elbows. The triceps are most crucial around the end of the press to help complete and lock out the elbows. With the right form, parts of the deltoids will be used to help make the lift, including the anterior deltoids. Wider hand spacing places a greater emphasis on shoulder flexion and narrower hand spacing utilizes more elbow extension. Because of this, wider hand spacing is associated with training the pectorals and narrower hand spacing is associated with training the triceps. Both close and wide hand spacing train the deltoid area.
In addition to the major phasic (dynamic) muscles, the bench press also uses tonic (stabilizing) muscles, including the scapular stabilizers (serratus anterior, middle, and inferior trapezius), humeral head stabilizers (rotator cuff muscles), and core (transverse abdominis, obliques, multifidus, erector spinae, quadratus lumborum.)
Variations of the bench press involve different groups of muscles, or involve the same muscles in different ways:
Performing the bench press can contribute to multiple types of injuries:
Many of these possible injuries can be avoided by using dumbbells instead of a barbell since dumbbells can be dropped without hitting the chest or neck, while also allowing greater external rotation of the shoulder which can help prevent shoulder injuries. Studies have also shown dumbbell bench press activates the pectorals more, which can lead to increased muscle growth.