The standard bench press involves three main steps: 1) lying on your back on the bench and grasping the barbell, 2) pressing the weight upward until your arms are fully extended, and 3) lowering the weight back to your chest before repeating. Proper form requires five points of contact - both feet on the floor, buttocks on the bench, shoulder blades on the bench, and the back of the head on the bench. There are two phases, the lifting phase and lowering phase, and the primary muscles involved are the pectoralis major, anterior deltoid, and triceps brachii. Improper technique can lead to injury and includes placing feet on the bench, lifting the buttocks,

1. Standard Bench
Press Muscular &
Movement
Analysis
By Nick Corrigan and Aagan Brown
(Fall 2017)

2. Proper Form
● The person lies on their back on the
exercise bench
● Grasp the barbell and press the weight
upward being sure to have both arms
fully extended.
● Then the weight should be lowered to
the starting position where elbows will
be bent to bring the barbell into brief
contact with the chest.

3. The Five Points of Contact
1. Left foot on the floor
2. Right foot on the floor
3. Buttocks on bench
4. Shoulder blades on the bench
5. Back of head on the bench

4. Video:Proper Technique

5. Correct Form

6. Joint positions and movements
● Wrist and hand
● Elbow
● Shoulder
● Shoulder girdle

7. Phases
There are two phases:
1. Lifting phase to the up position
2. Lowering phase to starting position

8. Primary active muscles
● Pectoralis Major
● Anterior Deltoid
● Triceps Brachii

9. Characteristics with improper
technique
● Placing feet on the bench
● Lifting buttocks off of the bench
● Eyes are not looking at the bar.

10. Video: Improper Technique

11. Incorrect position which lead to injury