BENCH PRESS&

PUSH UPEXS 234 RYAN NIE

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

The Push Up

Purpose: Total Body strength and stability. Common Flaws: Flared elbows, lumbar hyperextension,

hip flexion Cues: Chin over hands, tucked elbows, tight abs