Barbell Bench Press (power lift)

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Instructions Preparation Lie supine on bench. Grasp bar with overhand and slightly wider than shoulder width grip. Arch back, extend hips, and position feet back flat on floor. Dismount barbell from rack over chest. Execution Lower weight to lower chest. Press bar upward until arms are extended. Repeat. Comments Competitive lifting requires bar make contact with chest above bottom of the sternum with momentary pause. Gluteus Maximus, Erector Spinae, Quadriceps, and other muscles may be considered significant stabilizers during actual powerlift. Also see Standard-style Bench Press and Bench Press Strength Standards.

Classification  Utility: Basic  Mechanics: Compound  Force: Push Muscles Target Pectoralis Major, Sternal Synergists Pectoralis Major, Clavicular Deltoid, Anterior Triceps Brachii Dynamic Stabilizers Biceps Brachii, Short Head Stabilizers Erector Spinae Gluteus Maximus