The bench press is an effective exercise to train the muscles of the upper body including the chest, shoulders and triceps. The bench press requires specialized equipment to perform the exercise safely and correctly. Selecting equipment that is designed to improve the bench press will ensure proper execution of the exercise.
Bench
The bench press is performed on a specialized piece of equipment that contains a flat bench with upright supports to hold the barbell. The bench is 12 inches wide and 24 inches from the floor and covered in a dense vinyl material that is resistant to tears. The upright supports are positioned four inches behind the bench and have a safety support in place for missed repetitions. There should be an elevated platform located between the uprights and behind the bench for a spotter to stand during the exercise.
Barbell
Barbells come in many shapes and sizes. A barbell used specifically for the bench press is seven feet long, one inch in diameter and weighs 45 pounds. Barbells are chrome plated to resist rust and have knurling applied to allow a secure grip and to prevent your hands from slipping. The weights used during the bench press are positioned over the ends of the barbell and are secured to the bar with adjustable collars.
Wrist Wraps
Wrist wraps are used to support the wrist during the bench press. Wrist wraps are made from cotton elastic and provide additional compression to the wrist joint. The 24-inch long piece of fabric is wrapped around the wrist and is secured with a Velcro enclosure. The design of the wrap prevents the wrist from too much extension backward during the exercise and may prevent injury.
Bench Shirt
A bench shirt is a piece of supportive equipment used when performing the bench press in competition. This dense shirt is manufactured using multiple layers of polyester or denim and is designed to protect the shoulders and chest during a heavy bench press. The additional support provided by the bench shirt will often allow you to lift a heavier amount of weight. The sleeves of the shirt are designed to stretch and allow the shirt to stretch and recoil during the bench press. Bench shirts should only be used in sanctioned competitions and often require practice to learn how the shirt may affect bench press technique.
References
- “Essentials of Strength Training and Conditioning”; Thomas Baechle and Roger Earle; 2009
- “Encyclopedia of Muscle & Strength”; Jim Stoppani; 2006
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