PURPOSE
The Bench Press is a free-weight exercise performed throughout a Soldier’s career to improve upper body muscular strength and endurance.
When conducted with free weights, it requires stability of the trunk, lower back, hips, and upper leg muscles.
It can be varied by changing the equipment or angle of the bench.
Figures 14-6, 14-7, 14-8, and 14-9 show variations of the exercise as a Soldier conducts it:
STARTING POSITION
● The starting position for the Bench Press is the Supine position laying on the bench with feet on the floor.
Grasp the weights with hands using a closed pronated grip slightly wider than shoulder width.
Shoulders, head, and lower back are firmly against the bench.
● Position the barbell above the upper chest in the rack.
COUNT
● From the starting position, remove the bar from the supports, placing it over the chest with the elbows fully extended.
● From this position, lower the bar by bending the elbows until the bar is just above the sternum.
● After a brief pause, reverse the movement to return to the up position.
The bar should move evenly into the up position—remaining parallel to the ground as it moves up.
BENCH PRESS CAUTIONS
● Do not jerk the weight, shrug, arch the back, or allow the hips to rise off the bench during the exercise.
● Keep feet firmly on the ground to build maximum strength over time.
● As the weight increases, using proper breathing technique on the lift will become more important.
● Inhale on the downward movement and exhale on the upward movement.
● Practice this breathing technique on lighter weight to improve skill later.
