Figure 4. Figure 5. Figure 6. References R. Crowninshield and R. Davy and M. Damsgaard, J. Rasmussen, S. Christensen, E. Surma, and M. View at: Google Scholar T. Delp and J. View at: Google Scholar S. Delp, J. Loan, M. Hoy, F. Zajac, E. Topp, and J. View at: Google Scholar I. Logghe, A. Verhagen, A. Rademaker et al. Mohammadi, M. Alizadeh, and A. Madigan, B. Davidson, and M.
Paillard, E. Margnes, J. Maitre et al. Taylor, M. Heller, G. Bergmann, and G. Dul, G. Johnson, R. Shiavi, and M. Hansen, C. Wong, J. Rasmussen, and E.
Singh, M. Nussbaum, and M. Granacher, M. Gruber, D. Strass, and A. Thelen, F. Anderson, and S. Disselhorst-Klug, T. Schmitz-Rode, and G. Bisson, D. McEwen, Y. Lajoie, and M. Fregly and F. Mao, X. Jia, R. Other experts recommend a position in which the elbows are close to the body, especially for those who have a history of shoulder pain or injury.
Figure 2. However, this position may place the shoulder in a vulnerable position Green, This may be especially true if an individual displays tightness of the pectoralis muscles, limited range of motion when assessing shoulder horizontal abduction, or a history of shoulder impingement. If a person has a history of shoulder impairment or displays limited range of motion through the upper extremities, it will be best to perform the bench press exercise with relatively light loads with an elbow-in position, or avoid altogether until shoulder stability and mobility impairments are corrected Fees et al.
In addition, this position may be less aggravating for people with a history of shoulder pain because the eccentric phase requires less shoulder horizontal abduction and places a greater emphasis on sagittal plane shoulder extension.
However, it is important to note, this position limits the amount of load a person can lift. In other words, an individual will have to use a lighter weight because this motion limits activation of the powerful sternoclavicular portion of the pectoralis muscle. Instead emphasis is placed on the smaller muscles triceps brachii, anterior deltoid, upper chest and as a result may not be ideal to develop maximal strength or muscular size.
Scapular retraction during the bench press is important to maximize safety and performance. This position creates a stable base of support against the bench for the shoulders, decreases anterior forces through the shoulder complex particularly during the eccentric phase, and may improve activation of the pectoralis muscles Duffey, ; Bench Press Analysis. Many argue this is the safest position for the shoulder complex, especially during heavy lifts because it provides added stability for the shoulders.
When performing a bench press with a retracted scapula, some argue the pectoralis muscles enter the stretch reflex position sooner during the eccentric phase. By harnessing the stretch reflex, individuals will be able to maximize muscle recruitment during the concentric phase of the lift and subsequently the ability to lift heavier loads.
To visualize the stretch reflex , imagine stretching a rubber band and then immediately letting go. The stretching of the rubber band creates a storage of potential energy, and upon release the rubber band flies through the air.
Scapular retraction also limits protraction and anterior tilting of scapulae rounding the shoulders forward during the exercise Duffey, Stretch Reflex: The process in which a lengthening of a muscle is immediately followed by a rapid shortening of a muscle, creating a release of stored energy.
The sticking point is not the same location for everyone yet researchers have concluded it usually takes place about 0. Because the elastic assistance of the stretch reflex ends very quickly, it creates added burden for the prime movers to move the weight. However, some researchers identified that muscle activity significantly changes during the sticking region when compared to the pre-sticking and post-sticking periods.
For those new to exercise it is important to take a slow and progressive approach to the bench press. Start with relatively light loads and focus on optimizing technique. Learning how to retract the scapulae, contract the abdominals, proper breathing, and controlling the path of the bar is a lot to learn in the initial stages.
These techniques should be the focus before adding additional weight or focusing on maximal lifts. As confidence grows, fitness enthusiasts can begin to explore a variety of grip positions.
However, anyone who experiences shoulder pain should avoid a flared-out elbow position until properly rehabilitated or receives clearance from a medical professional. Beginning fitness enthusiasts can also perform variations of the bench press using the techniques previously discussed. Exercises such as the incline bench press and dumbbell chest press use similar movement patterns. Performing these exercises with a light load may improve motor learning and quicken the time it takes to learn proper technique.
It is important to note, beginners do not need to perform an abundant amount of sets or repetitions. Keep the volume relatively low to avoid overtraining and unnecessary muscle soreness. Since the bench press is a compound, or multi-joint exercise, you will be able to lift a heavy workload. Also, you should not hesitate to go heavy as long as you use the best possible range of motion and exercise form. Never bounce weights off your chest, but rather focus on moving the resistance in a slow and controlled manner, two seconds down and two seconds up.
Also, focus on squeezing your muscles during the concentric phase to force more blood, and thus nutrients, to your target muscles. When doing the bench press, complete three to five sets of 10 to 12 reps. Work until muscle failure for optimal muscle-building and -strengthening benefits. Muscles That Wide Pushups Isolate. Share on Facebook. Pectoralis Major The primary concentric mover of the bench press is the pectoralis major, which you may better know as the chest. Anterior Deltoid and Coracobrachialis Assisting the larger pectoralis major muscles are the anterior deltoid and coracobrachialis of the shoulder.
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