Written and edited by Dr. Neeraj Mehta (Facility at ASFU and founder of GFFI Fitness Academy).
The bench press is one of the most prominent exercises for upper body weight training (WT). Its primary purpose is to enhance the pectoralis major chest muscles, sometimes known as “pecs,” and strengthen the musculoskeletal structures linked to those muscles. Additionally, it may strengthen the upper arm as well as the upper shoulder (deltoids and triceps).
Bench Press in Powerlifting, is commonly used as a measuring stick for determining the upper body strength of an individual (Robbins 2012; Bianco, Paoli, & Palma 2014), and there is an abundance of evidence describing its use for improving the upper body muscular endurance, strength, hypertrophy (muscle size), and power of an individual (Buitrago et al., 2013; Ogasawara et al., 2012; Schoenfeld et al., 2014).
Close-grip bench press, wide-grip bench press, incline bench press, decline bench press, dumbbell chest press, and reverse-grip bench press are some of the variants of the bench press workout.
The following are the major joint motions that occur during the bench press:
Eccentric (lowering) phase, shoulder abduction horizontally, elbow flexion, lifting phase, horizontal shoulder adduction, and elbow extension.
Biomechanics of the Flat Bench Press:
When we see the fundamental biomechanical concepts of lifting,
Work = Force x Distance
Work in the sense of lifting should be reduced in order to maximize the weights moved. Distance is self-explanatory; it is the distance over which the weight must be transported.
What is force?
Force = Mass x Acceleration
The weight on the bar is referred to as mass, and the rate at which the bar is moved is referred to as acceleration (remember, this is a generalization, used to prove a point). In essence, if you move 300 pounds, the mass remains constant (300 pounds) and the acceleration remains constant from rep to rep. However, acceleration in the bench press can and should be improved, as will be described more below.
The first is brute force. Force is the product of mass and acceleration, and it is usually measured in Newtons (one Newton being the force required to accelerate a 1kg mass at a rate of 1m/sec2). The most significant aspect of force for our needs here is that it is linear: It refers to items being dragged or pushed in a straight path.
Every pound (on Earth) feels about 4.45N of gravitational force… This is a total gravitational force of around 1001N or, if calculated in kilos, 9.8 for every kilo 4.45 x 2.2 = 9.8
Assume you have a 150kg bar in your hands. The mass component of force is represented by the 150kg bar. If you weren’t supporting the bar, it would fall at 9.8m/sec2 owing to gravity, putting 150kg x 9.8m/sec2 = 1470N of force on your hands and arms. The force is tugging in the same direction as gravity: straight down. Similarly, when we contract our muscles, they create a force that pulls one end of the muscle straight toward the other.
What is a Moment?
The second term is “moment.” Moment is defined as force applied along an axis, which is commonly measured in Newton-Meters – the force applied multiplied by the distance from the axis perpendicular to the direction the force is applied. Moment is rotating, while force is linear.
Assume you’re curling a 15kg barbell. Your upper arm is straight down by your side, and your forearm is parallel to the floor (30 cm). The force exerted by the barbell would be calculated in the same way as in the preceding example: 15 kg x 9.8m/sec2 = 147N of force applied straight down. To determine the moment exerted by the barbell at the elbow, multiply 147N by the distance between the barbell and your elbow (called the moment arm) in meters: 147N x 0.30m = 44.1NM. This is an extensor moment because it is exerted downward, extending the elbow with the forearm in this posture. To keep curling the bar upward, you’d need to generate a flexor moment larger than 44.1NM with your biceps and brachialis. Because the moment arm is the distance between the axis of rotation and the load measured perpendicular to the direction the force is applied, if the elbows were slightly more flexed or slightly more extended, the moment arm would be shorter and the moment would be smaller, even though the forearm would be the same length.
There will be a distinct moment for each force acting along the axis of a joint, whether internal or external, effort or resistance. Moment arm length cannot exceed that of its linked lever arm. Thus, the maximum length of the moment will correspond to the length of the lever. It can not be longer than the lever, just shorter. When the force angle is “optimal” (90 ), the maximum moment for a particular situation will be attained. Any angle below or above 90 degrees will give a lesser moment. Because they are the same distance from 90, an angle of 45 and an angle of 135 will yield the same moment.
Analysis of the Muscular System
The bench press relies heavily on the Pectoralis Major muscle. During the bench press, the Pectoralis Major’s Sternal and Clavicular heads transversely bend the shoulders (Lauver 2015, Duffey 2008). The bottom part of the descent and the beginning of the lifting phase is where the pectoralis muscles are most active. Early in the lift phase, the most intense activity is seen (35 percent lift time). Duffey (2008) said that “
Additionally, the anterior deltoid aids with shoulder rotation as well as flexion of the shoulders, especially when one’s upper arms are closer to the torso. At this point, the Anterior Deltoids are used the most in both the descending and raising stages of a lift (Duffey 2008).
Bench Pressing involves extending the elbow using the lateral and medial heads of the triceps. In contrast to the lowering phase, they are most heavily employed during the lifting phase. The triceps, like the pectoralis major, are at their most active late in the descent and early in the lift phases, much like the pecs. Near the end of the lifting phase, their engagement increases once again, especially when using a thinner grip. Duffey (2008) said that “
Biceps brachii are a low-relative-activity dynamic stabilizer. About 22% of the maximal voluntary isometric contraction was attributed to the Biceps Brachii, according to Clemens (1997).
At least in experienced non-competitive lifters, the Latissimus Dorsi stays largely passive throughout the bench press (Barnett 1995).
Other considerations for bench pressing:
Bench Press Arch/Angle
When the head, upper back, and hips are on the bench, the lower back makes a natural arch. Foot spacing gives a more secure foundation of support.
In powerlifting, the spine is hyperextended and arched, with the hips touching the bench. The feet are tucked back to allow for hyperextension of the thoracic and lumbar spines. Once the weight is established, heels are lowered. (2014) In several federations, especially the IPF, feet (including heel) must stay on the floor throughout the lift.
Scapular retraction
Scapular retraction is critical for both safety and performance during the bench press. By stabilizing the shoulders against the bench in this posture, you reduce anterior shoulder forces, which may help activate the pectoralis muscles more effectively, especially during the eccentric phase (Duffey, 2008; Bench Press Analysis). When it comes to large lifts, many feel that this stance gives the most stability for the shoulders.
According to some, a retracted scapula positions the pectoralis muscles earlier in the eccentric phase of a bench press. In the concentric portion of a lift, muscle recruitment may be maximized by using the stretch reflex, allowing lifters to use higher weights.
Bench Pressing with a Wide Grip
The pectoralis major muscles, especially the sternoclavicular region of the pectoralis major, are best activated by executing the bench press with the elbows flared out to the sides and/or by utilizing a wide grip (Lehman, 2015).
As a result of this posture, however, the shoulder may be in danger (Green, 2007). The bench press exercise should be avoided until shoulder instability and mobility issues are resolved if a person has a history of shoulder impairment or has a restricted range of motion across the upper extremities (Fees et al., 1998).
Bench Pressing with a Narrow Grip
The anterior deltoids, clavicular head of the pectoralis major (upper pectorals), and triceps brachii are more active when the elbows are closer to the body and the grip is somewhat narrower. This results in decreased activation of the sternoclavicular section of the pectoralis major (Lehman, 2005; Clemens & Aaron, 1997).
It’s vital to keep in mind that this posture has certain restrictions on how much a person can lift. It is unable to fully engage the robust sternoclavicular pectoralis muscle because of the motion. In lieu of the larger muscles (triceps brachii, anterior deltoid, upper pectorals), attention is put on the smaller muscles (triceps brachii, anterior deltoid, upper pectorals).
Best effort for 1 REP MAX:
A recent study published in Frontier Sports Journal found that wide and medium grip widths allow for greater weight to be lifted during bench pressing with 1-RM loads than narrow grip widths among recreationally trained guys. The broad grip width produces mostly medially directed resultant forces, the medium grip width produces primarily vertical resultant forces, and the small grasp width produces primarily laterally directed resultant forces as well as elbow flexion moments. The research results revealed that bench pressing with a wide or medium grip width may be useful when the aim is to lift as much as possible during 1-RM bench press efforts among recreationally trained males.
A solution for maximum safety and maximum results: Flat Bench Press using BMXStrength Technique
An individual’s arm length determines what grip size they should use, and Dr. Neeraj Mehta (the inventor of the BMXStrength method) recommends using a medium HOOK grip that allows them to keep the alignment of their wrist, elbow, and shoulders in the same line when lowering and raising the barbell; it should touch the lower head/line of the pec muscle . The elbow joint must be in line with the shoulder and wrist joints during the eccentric phase and must not flare. When examined, there was no tension on the shoulder joints, as seen in these photographs taken from different angles. See the picture below.
What causes bench press injuries?
The bench press involves lying back on a bench and lifting and lowering a weighted bar. With big weights applying strain on the typically non-weight bearing shoulder joint, this movement places your shoulder in a “at risk” high-five posture. Acute injuries are common when a sudden imbalance on one side (typically during lowering the barbell) generates too much stress for tissues to respond adequately. This may result in muscle, tendon, and ligament tears. Dropping or crushing weights on the chest may cause rib fractures and even asphyxia.
Bench pressing causes tiny rips in MSK tissue that must be healed and rebuilt in order to gain strength. Overuse injuries arise when the body does not have enough time to heal the harm.
This may be caused by using excessively heavy weights, bench pressing, or working out the same muscles too regularly or for too long, among other things.
Bench press injury risk factors?
Though quantitative data is scarce, some observational and descriptive studies show that the following factors may predispose exercisers to bench press injury:
1. Inadequate warm-up, absence of a competent and skilled spotter, and/or excessive repetitions and weight are all examples of inappropriate training techniques.
2. Uncontrolled motions, overhanging the low back, putting hands too wide or too narrow, dropping elbows below the chest, locking elbows, and bouncing the weight off the chest are all examples of poor technique.
3. Muscle exhaustion reduces the efficiency of the body’s movement by shortening joint movement.
4. Overtraining to strengthen big muscles (pectoralis major, deltoid, triceps) while undertraining stabilizing muscles (rotator cuff) causes joint instability.
5. Anabolic steroid use: Extending muscular strength beyond the limits of the tendon increases vulnerability to tears.
Understand by Picture for the correct mechanics of bench Press:
Bench Press Safety Tips: Follow These Suggestions to Avoid Injury
Ensure adequate technique. Your optimal bench press technique should be determined by your body morphology (e.g., height, arm and torso length), fitness and strength level, flexibility, and injury history. Therefore, it is preferable to get individualized training from a certified trainer.
The following are some general bench press suggestions (in the flat position):
- Keep your feet level on the ground and your back flat on the bench.
- Choose the grip width that is optimal for you – begin around 1.5 hand-widths outside of your shoulders and adjust in or out (too broad will increase shoulder strain, while too small might hurt elbows or triceps).
- Contract your abdominal muscles and raise the bar while exhaling, bending your elbows slightly (do not lock them).
- Inhale while lowering the bar gently to the chest; the elbows should not drop below the chest or bench.
- Employ moderate, controlled motions and avoid holding your breath or bouncing weights off your chest.
- Include additional workouts to strengthen the smaller shoulder-joint-supporting muscles (e.g., rotator cuff).
- Don’t neglect the importance of resting the muscles. It is typically advised that you rest for at least 2-3 minutes between each session, but this might vary based on your specific objectives and training schedule. Do not exercise the same muscle group more than 48 hours apart.
- Select a weight that is right for you. To avoid injury, avoid placing your shoulder in the at-risk position during the bench press with large weights (70 to 90% of your one-repetition maximum). When deciding on a weight to lift for a certain amount of reps or sets, keep this in mind. You’ll progressively be able to add more weight over time.
- Use weight clips or collars to keep the weight on the bar. Due to the potential for harm, it is imperative that the weight plates stay firmly in place. While most gyms don’t need them, lightweight metal clips/collars may be used to keep weight plates from sliding off the bar during a lift.
- Spotters that are well-versed in the field are essential. A spotter who can lift the amount of weight being utilized should be chosen. Make sure your spotter is aware of the number of reps and weight you want to use. This person’s job is to assist in the initial hand-off of the weight, stay ready to assist throughout the set with one hand over and one under the bar, and aid in managing when and how much weight is released into the rack.
Some useful links for understanding of Bench Press:
https://www.menshealth.com/uk/building-muscle/a755647/how-to-master-the-bench-press/
https://etda.libraries.psu.edu/catalog/8894
https://www.jimstoppani.com/training/bench-press-master-class
The Benchmark of Upper Body Strength: Injury Prevention During the Bench Press
https://exrx.net/Kinesiology/BenchPress
https://www.strongerbyscience.com/how-to-bench/
https://pubmed.ncbi.nlm.nih.gov/35157403/
