Bench Press Research Paper

Introduction
Bench Press Exercise: The bench press is a key exercise in strength and conditioning programs. It is one of the most popular exercises amongst competitive and recreational athletes. The bench press commonly measures and evaluates upper-body strength, muscle-mass, power and, in some cases, muscular endurance. The lift is typically performed lying supine on a bench using a barbell. There are several variations of the bench press exercises to include the wide-grip bench press, close-grip bench press, incline bench press, decline bench press, dumbbell chest press, reverse-grip bench press or machine-based. The prime movers in the bench press are the pectoralis major, triceps brachii, and the anterior deltoid, with the medial deltoid and rectus abdominis acting as a stabilizer muscle (Kellis et al., 1998). Common Injuries Although bench press exercises are the blueprint of upper-body strength and power gains, injuries are common, not just with competitive weightlifters like bodybuilders and powerlifters, also regular recreational lifters. First, lifters with shoulder or pectoral problems should avoid performing bench press exercises until properly rehabilitated and/or receives clearance from a medical professional. When adjustments are …show more content…
Start with a relatively light load and focus on optimizing technique, with mind to muscle connection, and increasing the force and acceleration in the concentric phase. It is important to master the correct biomechanics of the bench press before increasing the loads,. This compound movement is a common “ego lift” exercise that causes career lasting injuries. The turtle wins the race in bench pressing, especially in the longevity of health. As stated earlier, train hard but train