BENCH PRESS & PUSH UP EXS 234 RYAN NIE
Dec 22, 2015
Introduction
The Bench Press is probably the most commonly used lift in the United States.
It is also a lift that is commonly executed poorly and has many misconceptions about what is proper form.
Joint Actions and Prime Movers
Horizontal Adduction/Flexion of Humerous Prime Movers: Pectoralis Major, Anterior Deltoid
Elbow ExtensionPrime Movers: Triceps Brachi
Scapular RetractionPrime Movers: Trapezius, Rhomboids
Back & Trunk Stabilization Latisimus Dorsi – Rotates the rib cage up & counteract
the deltoids from causing abduction of humerusPectoralis Minor - stabilizes rib cagePosterior Rotator Cuff Muscles - stabalize and prevent
rotation of the humerus during movementLower Back, Hips, and Legs – create tension & stabilize
by applying force into the ground
Set Up
Barbell is directly over eyes. Upper back is flat on bench. Overhand grip on bar Bar should rest on the heel of your palm,
directly over the bones of your forearm Forearms are vertical Eyes are directly up at ceiling (reference
point for bar path)
Executing Bench Press Grip the bar tightly Keep feet set and maintain tension Valsalva maneuver – increases tightness in
thoracic cavity Un-rack the bar directly over glenohumeral joint
(decreases moment arm)
Keep bar, wrist, and elbows in line Unlock elbows & allow them to drop towards your
side a little as the bar descends to chest Touch chest around mid-sternum (bottom of pec) Drive the bar back to reference point on ceiling
Common Mistakes
Elbows flare to high at 90 degreesCauses impingement of rotator cuff tendon
between humeral head and acromioclavicular joint
Forearms don’t remain verticalCauses unwanted moment arms
Having a loopy bar pathShould be straight a straight line (shortest
distance)
Common Mistakes
Bouncing off the chestJust touch and go
Loosing tension in the upper backNeed to maintain scapular retraction
Feet move while benchingThis will cause a loss of tension & decrease
stability and performance Large low back arch
This can be potentially dangerousHips should never leave the bench!
My Bench Press Progression
1.) DB Bench Press- Alternate at Top 2.) DB Bench Press 3.) Barbell Bench Press
***You Need Stability Before Strength & Power
Dumbell Bench Press- Alternate at Top
Purpose: Train scapular stability during horizontal pressing exercise.
Common Flaws: Scapular protraction, path of DB’s too wide/too narrow, Opposite elbow bends
Cues: Big Chest, DB to Armpit, Opposite Elbow Straight
Dumbell Bench Press
Purpose: Maintain scapular stability during a bilateral bench press exercise.
Common Flaws: Scapular protraction, path of DB’s too wide/too narrow
Cues: Big Chest, DB to Armpit
Barbell Bench Press
Purpose: Increase strength and size in horizontal pushing musculature such as the pectoralis major, anterior deltoid, and triceps brachii.
Common Flaws: Elbows flare, hand placement, lack of ROM
Cues: Eyes on ceiling, tuck elbows, touch your shirt
The Push-Up
The Push-Up is a FULL BODY exercise Prime Movers: Pectoralis Major, Anterior
Deltoids, Triceps Brachii Key Stabilizer Muscles: Abdominals &
Gluteus Maximus
My Push-Up Progression
*The key to progressing the push-up exercise is the manipulation of gravity!
1. Hands Elevated Push Up 2. Push-Up 3. Weighted Push-Up 4. Plyometric Push-Up
Hands Elevated Push-Up
Purpose: To teach the push-up while minimizing the resistance of gravity.
Common Flaws: hip flexion, lumbar hyperextension, limited ROM
Cues: Tucked Elbows, Tight Abs, Chest to bench