BENCH PRESSBENCH PRESS

Presented by: James Beckman

Special Thanks to: Jason Parker

Concepts of Strength TrainingConcepts of Strength Training

Choose the desired weight that fits your strength.

Train specially for your sport.

Train all year round. Get in shape gradually. Listen to your body. Train first for more reps

and later for intensity. Do not overtrain. Train your mind. Always warm up and cool

down when lifting.

Bench PressBench Press

Each muscle group should be exercised two or three days a week.

Stretch before and after lifting. Complete the full range of motion during any lift.

Don’t do partial or half movements. Lifting weights should be a controlled movement.

Avoid jerking movements. Sport shoes provide good support.

Common Errors in Bench Common Errors in Bench PressPress

The grip is either too wide or too narrow.Raising buttocks while lifting.Bouncing bar off chest.If the weight wobbles, then too much

weight is on the bar.Chest caves in.

PreparationPreparation

Being prepared and focused is a key element in weight training.

Safety Comes FirstSafety Comes First

Always have a spotter when lifting weights!!

StanceStance

Feet flat on ground. Back flat on bench. Focus on the ceiling or

the bar.

GripGrip

Grip the bar a couple of inches wider than shoulder width.

The grip used in bench press is pronated.

LIFT OFFLIFT OFF

Lift and move bar away from the rack.

Remember stay focused.

Inhale while moving the weight into position.

Key PointsKey Points

Elbows at 90 degrees. Train your mind. Keep focused on the

ceiling or bar and don’t lose concentration.

ExecutionExecution

Bar to the nipple line. Lightly touch chest

when lowering bar. Lift should be smooth. Chest puffs out.

The SKY’S the LIMITThe SKY’S the LIMIT

Push with legs and arms to maneuver the weight back up.

Push the weight through the roof.

Train your mind.

FEEL the POWERFEEL the POWER

Exhale while exerting the greatest force.

Extend arms when coming up with the weight.

Finishing TouchFinishing Touch

Return bar back to the rack after the desired amount of reps are completed.

The After AffectsThe After Affects

After you’re finished lifting you will feel like a different person.

THE ENDTHE END