Bench Press

The bench press can be used to evaluate an athlete's upper body strength.

Bench Press Bench Press Bench Press

Muscle Groups

The bench press works the following muscle groups:

  • Shoulder flexors and adductors
  • Elbow extensors

Coach's Technique Checklist

Correct technique is very important when using weights, if you wish to avoid injury.

  • Bar loaded evenly, collars in place and secure
  • Spotter knows the command when to assist the athlete
  • Athlete lies on bench, eyes under bar
  • Hands placed evenly on bar
  • Grip firm and slightly wider than shoulder width
  • Thumbs around bar, wrists locked
  • Body and head rest on bench throughout exercise
  • Legs placed on each side of bench
  • Feet flat on floor
  • Spotter in position and ready
  • Bar lifted off the rack in a controlled manner
  • Bar stabilized over upper chest, arms straight, elbows locked, and grip tight
  • Momentary stop
  • Bar lowered slowly to chest in controlled manner, close to nipples
  • Athlete inhales while lowering the bar
  • Momentary stop
  • Elbows out and under the bar
  • Bar driven up to starting position
  • Athlete exhales while pushing the bar up
  • Head and hips kept on bench
  • Athlete should not arch, twist body, or move feet
  • Bar returned to rack in controlled manner

1-RM Assessment

The 1-RM bench press assesses the maximum muscular strength of the major muscles of the upper body. Your 1-RM can be determined by a trial and error approach and the maximum load calculator page can be used to determine a starting weight. After each successful lift increase the weight by 2 to 5kg until the maximum lift is achieved. Allow 3-5 minutes rest between each lift.

1-RM Bench Press Assessment Calculator

The assessment calculator is based on your gender, age, body weight and 1-RM weight.

To evaluate your 1-RM bench press please enter your gender, age, body weight and 1-RM bench press weight and then select the 'Calculate' button.

Gender

 Age

Body weight

 1-RM Weight
 
Reference value -
Assessment of your 1-RM Bench Press is -

Critical Bench Program

The Critical Bench Program - Increase your bench press by 50 pounds in 10 weeks.

The bench press is a core fundamental exercise for developing upper body strength. You are not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi.

The Critical Bench Program is focused on increasing your bench press. This does not mean you will neglect other parts of your body. You will lift each body part once per week and make gains on all your lifts spending an hour or less in the gym per day.

Select this link to obtain your copy of the Critical Bench Program.

Complete Olympic Lifting

Complete Olympic Lifting DVD

Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.

There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach.

Select this link to order your copy of the Complete Olympic Lifting DVD.

Body Building Revealed

Body Building Revealed

Body Building Revealed is a complete blue print to Gaining Muscle.

Everything you need to know about diet and nutrition, over 50 bodybuilding supplements reviewed, dozens of workouts, high intensity cardio and the mental edge are covered in Will Brink`s ultimate guide.

Select this link to order your copy of Body Building Revealed.

101 Performance Evaluation Tests

101 Performance Evaluation Tests

Periodic testing and measuring is the only way to get the up-to-date, accurate and objective information you need to assess current performance, then make informed decisions about future training and competition goals.

This brand new workbook, 101 Performance Evaluation Tests, is the largest, most complete and authoritative collection of sports performance evaluation tests there is. And it is an essential tool for anyone wanting to predict athletic performance or evaluate an athlete`s current level of fitness.

Select this link to order your copy of 101 Performance Evaluation Tests.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
  • Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
  • Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
  • Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
  • Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
  • Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2