Introduction  The Bench Press is probably the most commonly used lift in the United States.  It is also a lift that is commonly executed poorly and has many misconceptions about what is proper form.

Joint Actions and Prime Movers  Horizontal Adduction/Flexion of Humerous Prime Movers: Pectoralis Major, Anterior Deltoid  Elbow Extension Prime Movers: Triceps Brachi  Scapular Retraction Prime Movers: Trapezius, Rhomboids  Back & Trunk Stabilization Latisimus Dorsi – Rotates the rib cage up & counteract the deltoids from causing abduction of humerus Pectoralis Minor - stabilizes rib cage Posterior Rotator Cuff Muscles - stabalize and prevent rotation of the humerus during movement Lower Back, Hips, and Legs – create tension & stabilize by applying force into the ground

Set Up  Barbell is directly over eyes.  Upper back is flat on bench.  Overhand grip on bar  Bar should rest on the heel of your palm, directly over the bones of your forearm  Forearms are vertical  Eyes are directly up at ceiling (reference point for bar path)

Executing Bench Press  Grip the bar tightly  Keep feet set and maintain tension  Valsalva maneuver – increases tightness in thoracic cavity  Un-rack the bar directly over glenohumeral joint (decreases moment arm)  Keep bar, wrist, and elbows in line  Unlock elbows & allow them to drop towards your side a little as the bar descends to chest  Touch chest around mid-sternum (bottom of pec)  Drive the bar back to reference point on ceiling

Common Mistakes  Elbows flare to high at 90 degrees Causes impingement of rotator cuff tendon between humeral head and acromioclavicular joint  Forearms don’t remain vertical Causes unwanted moment arms  Having a loopy bar path Should be straight a straight line (shortest distance)

Common Mistakes  Bouncing off the chest Just touch and go  Loosing tension in the upper back Need to maintain scapular retraction  Feet move while benching This will cause a loss of tension & decrease stability and performance  Large low back arch This can be potentially dangerous Hips should never leave the bench!

My Bench Press Progression  1.) DB Bench Press- Alternate at Top  2.) DB Bench Press  3.) Barbell Bench Press ***You Need Stability Before Strength & Power

Dumbell Bench Press- Alternate at Top  Purpose: Train scapular stability during horizontal pressing exercise.  Common Flaws: Scapular protraction, path of DB’s too wide/too narrow, Opposite elbow bends  Cues: Big Chest, DB to Armpit, Opposite Elbow Straight

Dumbell Bench Press  Purpose: Maintain scapular stability during a bilateral bench press exercise.  Common Flaws: Scapular protraction, path of DB’s too wide/too narrow  Cues: Big Chest, DB to Armpit

Barbell Bench Press  Purpose: Increase strength and size in horizontal pushing musculature such as the pectoralis major, anterior deltoid, and triceps brachii.  Common Flaws: Elbows flare, hand placement, lack of ROM  Cues: Eyes on ceiling, tuck elbows, touch your shirt

The Push-Up  The Push-Up is a FULL BODY exercise  Prime Movers: Pectoralis Major, Anterior Deltoids, Triceps Brachii  Key Stabilizer Muscles: Abdominals & Gluteus Maximus

My Push-Up Progression  *The key to progressing the push-up exercise is the manipulation of gravity!  1. Hands Elevated Push Up  2. Push-Up  3. Weighted Push-Up  4. Plyometric Push-Up

Hands Elevated Push-Up  Purpose: To teach the push-up while minimizing the resistance of gravity.  Common Flaws: hip flexion, lumbar hyperextension, limited ROM  Cues: Tucked Elbows, Tight Abs, Chest to bench

The Push Up  Purpose: Total Body strength and stability.  Common Flaws: Flared elbows, lumbar hyperextension, hip flexion  Cues: Chin over hands, tucked elbows, tight abs