PURPOSE OF EXERCISE: To build mass and strength in the pectorals, front delts, and triceps.
The Bench Press is a fundamental compound exercise for the upper body. It produces growth, strength, and muscle density, not only for the chest muscles but for the front deltoids and triceps as well.
EXECUTION: (1) Lie on a flat bench, your feet on the floor for balance. Your grip should be medium-wide (which means that as you lower the bar to your chest, your hands should be wide enough apart so that your forearms point straight up, perpendicular to the floor). Lift the bar off the rack and hold it at arm’s length above you.
(2) Lower the bar slowly and under control until it touches just below the pectoral muscles. Keep the elbows pointed outward in order to fully involve the chest. The bar should come to a complete stop at this point. Press the bar upward once more until your arms are fully locked out. Always go through a full range of motion unless instructed specifically to do otherwise.
The classic Bench Press starting position: The hands are positioned on the bar slightly wider than shoulder width. This distributes the stress so that the pectorals do a major part of the work, with minimal front deltoid and triceps involvement.
Notice that as the weight is lowered to the chest, the hand position is such that the forearms end up perpendicular to the floor. This hand position gives the best overall results, developing the complete pectoral muscle—inner, outer, and through the middle.
According to Jeff: go for 4 straight sets of 4-6 reps with the weight. Once you can do 6 reps on all 4 sets, increase the weight.
