Bench press

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The bench press is a form of weightlifting which primarily focuses on the development of the pectoral or chest muscles. The lifter lies on his/her back on a bench while pushing up and lowering down a weighted bar directly above the chest. While the exercise is primarily intended for the development of the chest, or pectoral muscles, it also helps develop the anterior deltoids, serratus anterior, coracobrachialis, as well as the triceps.

1 Form
2 One-repetition fitness levels
3 See also
4 Notes

[edit] Form

It is properly performed while lying on one's back with one's shoulder blades pinched together on a specially designed bench with a weighted barbell suspended on a rack. Not pinching one's shoulder blades together causes the anterior deltoids (frontal shoulders) to take over. The feet are kept flat on the ground at all times. Use your feet placement to reduce the slight arch in one's lower back as much as possible. Don't let one's buttocks lift off the bench. Using a closed grip the hands should be equally spaced on the bar so that the forearms are vertical (90°) to the ground looking at them from the side, feet or head. The elbows should be under the wrists when looking down (a spotter or mirror can be used to correct this form). The hand placement should be noted for future record. While keeping one's feet planted on the ground, one then takes the barbell, inhales, lifts it off the rack, and lowers it to the chest on the pectoral line which is usually the middle half of one's sternum. Never lower the bar onto the upper chest area. After a pause the weight is then raised back up vertically, exhaling, with the arms extended out as much as possible, never allowing the bar to drift away from you towards your feet over the pectorals. This exercise should always be performed with a spotter to catch the bar in case it is dropped on the chest. <ref>The Insider's Tell-All Handbook on Weight-Lifting Technique. Stuart McRobert, CS Publishing; 2nd edition, September 1999</ref>.

Can be performed on an incline, on a decline, or on a stabilizer ball. Incline-version shifts some of the stress from the pectorals to the anterior deltoids and gives a greater stimulus to the "upper" pectorals, whereas decline is more demanding for the "lower" pectorals.
Varying width grips can be used to shift stress between pectorals and triceps.

Can also be performed with dumbbells which incorporates more use of stabilizer muscles. However the barbell bench press is a better exercise for strength, whereas the dumbell bench press isolates the pectoralis.

Each variation is intended to work different subgroups of muscles, or work the same muscles in slightly different ways. In the short term, the working of these different muscles may not necessarily promote a significant performance increase for the traditional bench press, but rather serve as a long term foundation to achieving an increase to an individual's "one rep max".

[edit] One-repetition fitness levels

[edit] Entry level requirements into the Hampton, New Hampshire Police Force

Multiply figure by body weight [1]:

Age	Males	Females
18-29	.96	.58
30-39	.86	.52
40-49	.78	.48
50-59	.70	.43
60+	.65	.41

[edit] Vermont State Police MINIMUM entry standards

Multiply figure by body weight [2]:

Age	Males	Females
20-29	1.06	.65
30-39	.93	.57
40-49	.84	.52
50-55	.75	.46

[edit] World records

The previous world record for the heaviest bench press at 1005 lb (456 kg) was set by Gene Rychlak under International Powerlifting Association rules in November 2004. This record was slightly broken. Scot Mendelson pressed 1,008 pounds on his first attempt at the Fit Expo at the 2006 Iron Man Bodybuilding contest on February 18, 2006. It must be noted that the different federations have subtly different rules on technique, the equipment that is allowed and whether performance enhancing drugs are tested for.

The heaviest "raw" bench press (without equipment such as denim shirts) is 713 lb (325 kg) by Scot Mendelson.

The world record for women's bench press is 551 lb (250 kg), set on August 26, 2006 by Becca Swanson in Daytona Beach at the APF/WPO Debbie Kruck Bench Press Contest.