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).

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8
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1answer
310 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 ...
4
votes
2answers
2k 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 ...
3
votes
2answers
891 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
669 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?
6
votes
3answers
2k 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 ...
4
votes
2answers
2k 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 ...
5
votes
2answers
1k 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?
3
votes
3answers
1k 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 ...
5
votes
1answer
170 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 ...
2
votes
1answer
816 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 ...
5
votes
2answers
3k 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 ...