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 -

Additional Information

Associated Pages

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

Associated Web Sites

The following web sites contain more information related to this topic:

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