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Mechanics of the Bench Press

If you think that there is no way that you would be able to lift the weight then odds are you aren"t going to lift it. Next you want to position yourself on the bench so that the bar is located above your eyes. You need to make sure that your back and buttocks are placed firmly on the bench. Keep your feet flat on the floor to maintain stability. The more body parts in contact with the surface the greater the stability. Make sure that your grip is centered on the bar; a grip slightly wider than shoulder with apart will be good. You should have a spotter present to assist the lifter. You should also find a spot to focus on when lifting the bar. Your breathing is also important when lifting the bar. You should inhale as the bar is lowered to the chest and exhale as the bar is pressed off.
             Next is the down phase of the lift. When you remove the bar from the rack you want to pause for a moment to regain your stability. The down phase begins as the lifter lowers the bar to the chest. You want to do this in a slow and controlled manner. The pectoralis major and minor, deltoids, and triceps contract eccentrically to lower the bar at a controlled pace. Lowering the bar at a slow pace helps control the momentum of the bar and helps change the direction for the pressing phase. The bar should gently touch the chest just below the nipple. If the bar is lowered to quickly control is lost which will result in the bar bouncing off of the chest. Bouncing the weight off of the chest generates upward momentum, resulting in less force generation by the muscles. When the bar is at chest level, your chest will be put in a stretch before it contracts when lifting the weight.
             The final phase is the pressing phase. The pressing phase begins as the weight is pushed towards the starting point. The lifter should exhale as the muscles contract to control the ascent of the weight. The weight should be kept as close to the axis of rotations as possible.


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