The bench press exercise is designed to test and train the muscles in your upper body. The primary muscles worked are your pectoral muscles, which are located in your chest; however, the muscles in your triceps and your shoulders are also important in helping you perform the lift. Bench pressing three-quarters your body weight is one of the first milestones you reach when improving your bench press and is a good goal for novice lifters to reach.
Step 1
Step onto a weight scale and record your weight.
Step 2
Multiply your weight by 0.75 to determine three-quarters of your body weight. For instance, if you weighed 170 lbs., then you would calculate 170 x 0.75 = 127.5
Step 3
Load up the barbell with the weight that equals three-quarters of your body weight. If three-quarters of your body weight is not a multiple of 5, you should round up to the nearest interval of 5. For instance, if you weighed 170 lbs., and three-quarters of your weight is 127.5, then you would load the bar so that it weighs 130 lbs. Remember, the bar with safety clips typically weighs 45 lbs. So in this example, you would need to add weight plates that equaled 85 lbs. to reach the 130 lbs., because 85 lbs. + 45 lbs. = 130 lbs.
Step 4
Place safety clips on the bar to secure the weight to the bar.
Step 5
Lie with your back flat on the bench. Grab the barbell with your hands spaced 1 foot outside shoulder-width.
Step 6
Lift the bar off of the safety rack so that it is centered above your chest. Lower the weight toward your chest by allowing your elbows to bend away from your body while keeping your forearms centered directly above your elbows.
Step 7
Touch the bar to your chest and push it upward until your arms are fully extended. Repeat, raising and lowering the bar until your chest is fatigued.
Tips and Warnings
- Remember to breathe in as you lower the bar and breathe out as you lift the bar off of your chest. This will ensure adequate blood flow to your muscles.
- Make sure you have a partner to assist you with the lift as you may become trapped under the bar if your muscles are not strong enough or become too fatigued during the lift.
Things You'll Need
- Weight scale
- Barbell
- Bench
- Weight plates
- Safety clips
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- American Council on Exercise: Barbell Bench Press
- 2Athletes.com: Barbell Bench Press
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; April 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
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