The bench press is an exercise of the upper body. For bodybuilding purposes, it is used to stimulate the pectorals, deltoids, and triceps. While on his or her back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight. The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. The barbell bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding, and other types of fitness training to develop the chest.

Form[link]

A barbell bench press starting position has the weight lifter lying on a bench, with the shoulder blades pinched together to create a stable, solid base for the press, also used in powerlifting to reduce the range of motion. The lifter keeps his feet flat on the ground or at end of the bench, with the buttocks always in contact with the bench. Powerlifters will arch their back to provide greater stability and to reduce their range of motion allowing them to move more weight. Different grip widths can be used to increase or decrease the range of motion and place more or less emphasis on particular muscles. The movement begins by lifting the bar off the uprights and lowering it until the bar is motionless on the chest before being pressed under control to the start position. After the desired number of repetitions, the weight lifter returns the bar to the uprights. Because the load on the bar above the chest can be heavy, a spotting partner increases the safety of the movement.^[1]

Muscles[link]

A generic bench press utilizes pectoralis major, anterior deltoid, long head of triceps brachii and coracobrachialis to flex the shoulder. It also uses predominately triceps brachii and anconeous to produce elbow extension. Wider hand spacing creates larger emphasis on shoulder flexion and narrower hand spacing utilises more elbow extension. Because of this a wider spacing is associated with working pectorals and narrower hand spacing is associated with working triceps.

In addition to the major phasic (dynamic) muscles the bench press also uses tonic (stabilising) muscles: scapular stabilisers (serratus anterior, middle and inferior trapezius), humeral head stabilisers (rotator cuff muscles), and core (transverse abdominis, obliques, multifidus, erector spinae, quadratus lumborum)

Variations[link]

This unreferenced section requires citations to ensure verifiability.

Bench press works primarily to build the chest. Variations work different subgroups of muscles, or work the same muscles in different ways:

Angle[link]

• The flat bench press works both portions of the pectoralis major muscle but focuses on the lower (sternal head) as well as the anterior deltoid muscle. If the term 'bench press' is used, it is generally assumed to be a flat bench press.
• An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids and emphasizes the upper (clavicular head) of the pectoralis major. Referred to as, incline bench press.
• A decline bench press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major.

Stability[link]

A lifter can do certain things to destabilize their lifting. Examples include lifting on a Swiss ball, using dumbbells instead of a barbell, or not using the legs to stabilize oneself on the bench. Narrowing the leg position or bringing the feet onto the bench are other examples of ways a lifter can destabilize the movement, and lessen the amount of weight they can safely press.

Hand position[link]

• Varying the width of the grip can alter the mechanics of the movement. The longest range of motion is produced, and the most muscles recruited, when a standard grip is used in which the forearms are vertical at the bottom of the movement. A wider grip shortens the range of motion at the top of the movement, lessening the contribution of the triceps. A narrower grip shortens the range of motion at the bottom, lessening the role of the deltoids and pectorals, as well as placing more emphasis on the triceps. A narrow grip is sometimes referred to as a close-grip bench press. In powerlifting, the legal maximum width a lifter may take on the bar is defined as 81 centimeters between the index fingers. This position is indicated on most barbells by rings.
• Using different lifting implements can alter the stress on a lifter's grips, a lifter can extend or flex the wrist while lifting.

Bar placement[link]

A lifter can elect to lower the bar to nipple level as is the standard press or to the neck, also called a guillotine press to emphasize the upper chest. Typically, the ideal bar path begins with the ascent of the bar from just under the nipple, in order to ensure a straight and short distance. A shorter, straighter bar path yields a more forceful press.

Chains and bands[link]

A lifter can use chains and bands to increase their bench press (much like other lifts). This is popular amongst those training for powerlifting, the use of which was popularized by Westside Barbell. The use of bands or chains modify the strength curve, making the press more difficult towards lockout. This is achieved through the stretching of the bands or the loading of the chain links from the floor onto the bar, increasing the resistance as the movement progresses towards completion. This allows for the development of a stronger lockout. Chains and bands are also used to develop explosive power in the bench press, which can help the lifter break through sticking points.

Possible injuries[link]

A Soldier (lying down) performs a bench press with a spotter

This unreferenced section requires citations to ensure verifiability.

Incorrect form may lead to multiple types of injuries:

• Torn ligaments/tendons in shoulders.
• Injuries to the trapezius muscle.
• Elbow/wrist strains.
• Cracked or broken ribs, usually the result of bouncing the bar off of the chest to add momentum to the lift or a loss of strength causing the bar to fall onto the chest.
• Distal clavicular osteolysis: bone spur or erosion at the end of the clavicle. Athletes suffering from this condition should avoid doing bench presses.^[2]
• Torn or damaged rotator cuff.
• Hernias may occur if you bench too much weight, without belt on.
• Death by asphyxiation by being trapped under the bar (several each year). ^[3]

See also[link]

• Push up
• Progression of the bench press world record

Notes[link]

External links[link]

• Benchpressing technique instructions
• Bench Press at ExRx
• Timed bench press records
• French Benchpress Hall of Fame and Database (15000+ athletes) at Club150kg
• Increasing Bench Press

Andy Haman (born 1966) is an American professional bodybuilder who competes in the superheavyweight class.

Born in Iowa City, Iowa, Haman was a member of the University of Iowa wrestling team. He graduated with a Bachelor of Science degree in health. He competed in bodybuilding tournaments, winning the 1987 Midwest Natural Championships, but gave up the sport to focus on teaching. He relocated to Colorado Springs, Colorado, where he taught physical education and health at Doherty High School. In 2004, Haman retired from teaching to concentrate on establishing a career in bodybuilding.^[1]

In 2006, Haman won the NPC Colorado State Championship in the superheavyweight class. Later that year, he placed 16th in both the NPC USA Bodybuilding Championships and the NPC National Bodybuilding Championships. In 2007, Haman placed second in the Shawn Ray Colorado NPC Classic, then won the superheavyweight class and the overall title at the NPC Masters Bodybuilding National Championships, where he earned his bodybuilding pro card.^[2]

References[link]

External links[link]

• Official web site
• USAMuscle.com competitor profile
• MDTV interview - Muscular Development Magazine Online

This biographical article related to American sports is a stub. You can help Wikipedia by expanding it. v t e

This biographical article relating to bodybuilding is a stub. You can help Wikipedia by expanding it. v t e

Stephen Paea

Paea (left) in a game vs. Louisville in 2010
No. 92     Chicago Bears
Defensive tackle
Personal information
Date of birth: (1988-05-11) May 11, 1988 (age 24)
Place of birth: Auckland, New Zealand
Height: 6 ft 1 in (1.85 m) Weight: 300 lb (136 kg)
Career information
High school: Timpview High School, Provo, Utah
College: Oregon State
NFL Draft: 2011 / Round: 2 / Pick: 53
Debuted in 2011 for the Chicago Bears
Career history
Chicago Bears (2011–present)
Roster status: Active
Career highlights and awards
Consensus All-American (2010) Pac-10 Defensive Player of the Year (2010) First-team All-Pac-10 (2010) Morris Trophy (2009, 2010) Brian Piccolo Award (2012)
Career NFL statistics as of Week 17, 2011
Tackles 14 Quarterback sacks 2.0 Stats at NFL.com

Stephen Paea (pronounced /ˈpaɪ.ə/ PY-ə; born May 11, 1988) is an American football defensive tackle for the Chicago Bears of the National Football League (NFL). He played college football at Oregon State University, and was recognized as an All-American. He was taken with the 53rd overall pick in the second round of the 2011 NFL Draft by the Bears.

Early years[link]

Born in Auckland, New Zealand, Paea grew up on Vavaʻu, Tonga, which was where he played rugby as a young boy. When he was 16, his family moved to the United States, originally to Lawrence, Kansas, where his cousin Chris Maumalanga was playing for the Kansas Jayhawks.^[1] After a year, they moved to Provo, Utah, where Paea attended Timpview High School. Playing defensive line at only 240 pounds, he drew little attention by Division I schools, so he decided to enroll at nearby Snow College in Ephraim.

After redshirting his initial year at Snow, he added more than 20 pounds to his frame and started the 2007 season as the No. 2 tackle on the depth chart. Finally drawing the attention of major schools, he transferred to Oregon State in mid-season after graduating from Snow with an associate's degree in December 2007.^[2]

College career[link]

Paea attended Oregon State University, where he played for the Oregon State Beavers football team from 2008 to 2010. Making an immediate impact for the Beavers, Paea played in all 13 games, starting 12 of them, and recorded 41 tackles, 11 for a loss, and five quarterback sacks. He was selected to College Football News′ All-Sophomore Second Team and was an honorable mention All-Pac-10 selection.

As a junior, he registered a team-leading 8.5 tackles for loss and was co-leader for sacks with three. He was named All-Pacific-10 First Team and received the Morris Trophy for the best defensive lineman in the conference.

In February 2010, a YouTube video showed him bench-pressing 225 pounds 44 times.^[3][4]

Paea was invited to the 2011 Senior Bowl, but tore the lateral meniscus in his right knee on the opening practice, causing him to miss the remainder of the event.^[5]

Paea was a nominee for the Bill Hayward Athlete of the Year Award at the 2011 Oregon Sports Awards.

Professional career[link]

2011 NFL Draft[link]

At the NFL Combine, recorded 49 repetitions in the 225-pound bench press, the highest since Justin Ernest's 51 reps in 1999.^[6][7]

Chicago Bears[link]

Paea was taken with the 53rd overall pick in the second round of the 2011 NFL Draft by the Chicago Bears and on July 29, 2011, he signed a 4-year contract with the Chicago Bears.

In a Sunday Night Football game on October 16 against the Minnesota Vikings, as well as his NFL debut, Paea sacked Donovan McNabb in the end zone for a safety, being the first Bears player to record a safety in his debut since at least 1970.^[8]

In 2012, Paea and Nick Roach were awarded the Brian Piccolo Award.^[9]

After the 2012 NFL Draft, Paea was reunited with Oregon State teammate Brandon Hardin. When asked about Paea, Hardin said, "If I had one word to describe him, it would be a beast. He’s just strong as hell. When he was our d-tackle and I was playing corner, it was good knowing he was in there rushing the quarterback."^[10]

References[link]

External links[link]

• Oregon State Beavers bio