An exercise where the athlete lays with their back flat on a bench (or other surface) - that is either parallel to the ground, or at an angle - and their feet on the floor, while lifting a weight (or set of weights) from their chest straight up (perpendicular to the floor).
15
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4answers
6k views
Is bench press with dumbbells less effective?
Is bench press with dumbbells less effective than bench press with barbell, if so why?
13
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6answers
13k views
Stronglifts - Why is my bench press/row progress lagging behind?
I have been following the Stronglifts program since February of this year, so I've been at it about 6 months. I had tried the program before, but I had been away from it for some time, so I started ...
12
votes
6answers
2k views
How do I bench press safely without a spotter?
What do smart lifters do when they're working out alone and want to do benchpresses?
I have a busy schedule, and it isn't practical for me to have a regular weightlifting partner. I've usually ...
6
votes
1answer
3k views
Bench Pressing vs. Push-ups
Does bench pressing work out the same muscles as push-ups?
If not, What's the difference?
5
votes
3answers
540 views
What exercises can I do to equalize differences in upper-body strength?
I've been struggling with bench recently and have discovered that if my spotter supports the right side of the bar, I'm able to complete the set with considerably greater ease than if I did it on my ...
5
votes
1answer
174 views
Correct elbow location for bench press?
I was watching a video from Strong Lift's Mehdi on bench presses, and I noticed that instead of his elbows going out he heeps them close to his body. I remember a friend telling me to do something ...
5
votes
1answer
346 views
In a bench press, are there any tricks for determining which muscles are the weakest?
Is there some trick to determine which of the three basic muscles is the weakest in a bench press? I'm referring to the pectorals, shoulders and triceps.
I have been working my chest with dumbbell ...
5
votes
2answers
1k views
Hand position in dumbbell bench press
How does hand position in a dumbbell flat bench affect which muscles are activated? The positions I know are palms facing each other and the traditional palms facing down. On rare occasions I see ...
4
votes
2answers
210 views
What is the best way to breath while benching heavy?
I've heard both holding your breath for all reps and exhaling on the way up - what is the best approach and/or differences in approach? and are there other breathing patterns?
4
votes
2answers
1k views
What are some good 5x5 programs I can follow?
I'm looking to start a 5x5 program because I've heard that there are great benefits for beginners just starting to get into weight lifting. What are some good programs, and how can I pick the one ...
4
votes
1answer
114 views
Do Different Bench Press Variants Build Muscle Differently?
I once read somewhere (though not somewhere very reputable) that the incline bench press will build more muscle in the upper chest, while the flat bench press will build more muscle in the lower ...
4
votes
1answer
134 views
Improve benching through adding speed to the lift…how?
I've been 'stuck' at 240 lbs in my bench press. My biggest issue seems to be in the lift off from the chest. From what I've been reading, this could be due to the lack of speed/initial explosive ...
3
votes
3answers
232 views
Gymspeak for spotting
Usually I have a training partner so it's not an issue, but occasionally I require someone else in the gym to spot me on the bench press.
I require that person to help me unrack the bar and rack it ...
3
votes
1answer
231 views
Arching the back during bench press
How dangerous is arching your back while doing a bench press? I've seen tons of guys in the gym who greatly arch their back off the bench, assumedly to assist with the lift. Is this bad, or just an ...
3
votes
1answer
202 views
Should my wrists have the pressure on them when I benchpress?
Whenever I bench press I notice that the weight is transferring back onto my wrists. I feel I could go to a higher weight but slight pain when doing this is holding me back. Is this because of bad ...
3
votes
1answer
1k views
Bench press grip width?
I have a long reach and was wondering what the optimal position is for my grip during bench press. From finger-tip to fingertip I measure 6'6". I currently bench with my ring finger lined up on the ...
3
votes
2answers
193 views
When I bench press, why do my hips sometimes cramp up?
When I bench press, I sometimes feel a muscle seize up slightly distal and lateral from my ASIS. I don't know what muscle this is, but I'm guessing it's involved with external rotation or abduction. ...
2
votes
2answers
189 views
What can I do to improve my bench press and squat?
I have been working out for a while, my weight is about 150lbs (68kg) and i am about 5'7 (1.70m). I bench press about 135lbs (61kg) and i can squat 250 (113kg). My question is: what kind of exercises ...
2
votes
2answers
459 views
Bowflex and similar systems versus free weights
I've been using a cheap set of cement weights to do benches and curls. This has been working well in concert with trips to the gym every few days to do other exercises. I've maxed out the barbell ...
2
votes
1answer
682 views
Improving my Bench Press - what muscles are used during what phase?
I'm looking to improve my bench press and I'm having trouble about 1/4 way off my chest - can someone describe what muscles are primarily activated during each phase (break the movement down to 1/4's ...
2
votes
2answers
410 views
Tips on un-racking weights for bench press
I'm about a month or two into the Stronglifts 5x5 programme and I've stalled on my bench-press. I'm stalling because I can't unrack the bar for the 5th set, the 4th set was pretty easy once I'd ...
2
votes
3answers
169 views
What are the pros and cons of board bench pressing?
What are the pros/cons of board bench pressing? I know it helps reduce shoulder strain, but what benefits are there based on being able to lift more weight and what cons since you don't have full ...
1
vote
3answers
216 views
Is bouncing when lifting dangerous?
Some books recommend a gentle bounce when bench pressing or squatting. This feels wrong to me. It feels safer and more controlled to come to a complete stop, then start up again. What should I do?
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vote
3answers
452 views
Power rack safety bars are either too high or too low
The guards are either too high or too low. When I put them too low the bar still touches my neck if I was to bail out of a lift. When they are 1 hole up the bar doesn't touch my chest (even when I ...
