Bench Press Guidelines
The bench is one of the major lifts used to develop upper body strength
because it is a multi-joint ( shoulder and elbow) exercise that uses the
pectoralis major, deltoid and tricep along with other stabilizing muscles.
This exercise can be done with a bar or dumb bells.
ACTION: Prone: With arms horizontally extend at the shoulder and flex
at the elbow until your hands are level with your chest, horizontally flex
at the shoulder and extend at the elbow until the elbow is at 90*.
Beginning Position:
 Lie face up on bench
 Position feet flat on floor
 Position head, shoulders and gluts flat on bench
 Eyes below the racked bar
 Grasp bar with a closed, pronated grip slightly wider than shoulder
width
 Signal spotter
 Move bar off shelf with elbows fully extended
Downward Movement phase:
 Lower bar slowly and under control to touch chest
 Maintain body position on bench, feet on floor (5 points of contact)
 Keep wrists straight
Upward Movement Phase:
Bench Press Guidelines
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Push bar up to full elbow extension and bar is over eyes
Maintain body position on bench, feet on floor
Do not arch the lower back
At the completion of set, signal spotter
Move bar to bar shelf
Keep grip on bar until racked
BREATHING:
 Inhale during the downward movement phase
 Exhale through the sticking point of the upward movement
Proper Spotting Position
 Feet flat on floor/stable position
 Grasp the bar with a closed, alternated grip inside the athlete’s
hands
 At athletes signal assist with moving the bar off the supports
 DO NOT touch the bar unless lifter says to
 Guide the bar back onto the supports
TEMPO!!
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