Bench Press
Description
The Bench Press is a compound lift targeting the pectoralis major, anterior deltoid, triceps brachii. This is a tier-1 movement essential for strength development and structural integrity.
Common Errors
- ✕ Flat back on bench (no scapular retraction)
- ✕ Feet not firmly planted on floor
- ✕ Protracting scapulae to reach the hooks
- ✕ Unracking with arms not locked
Coaching Cues
- ✓ "Pinch your shoulder blades together and down"
- ✓ "Feet flat, drive them into the floor"
- ✓ "Pull the bar out — don't press it out of the hooks"
- ✓ "Lock your elbows before bringing the bar over chest"
Structural Prerequisites
FAQ
What muscles does Bench Press work?
Bench Press primarily targets the Pectoralis Major, Anterior Deltoid, Triceps Brachii. Secondary muscles involved include Latissimus Dorsi, Biceps Brachii, Serratus Anterior, Upper Trapezius. It is classified as a advanced-level compound lift.
How do you perform Bench Press correctly?
The Bench Press is a compound lift targeting the pectoralis major, anterior deltoid, triceps brachii. This is a tier-1 movement essential for strength development and structural integrity.
What equipment is needed for Bench Press?
Bench Press requires Barbell. It is categorized as a horizontal push compound lift.
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